FIRSTFIT Newsletter - Issue 06

UAE'S FIRST & ONLY LIFESTYLE | HEALTH & FITNESS NEWSLETTER

Issue 06 | firstfitnewsletter.com

HOW TO TRAIN LIKE AN OLYMPIAN: VICTORIA PENDLETON

MAKE "MODERATION" YOUR VACATION MANTRA

MEDITERRANEAN

FETA SALAD

WITH POMEGRANATE DRESSING

How to look and feel

ten years

younger!

Exclusive Interview with UAE’s Top Emirati Designer

Ms. Lamya Abedin

Enjoy your Sun! Summer seems to be getting longer perhaps giving us more reasons to provide a source of Vitamin D to our bodies! So for all those of you who lack of this particular vitamin, just go out there and get some!

But, everything in MODERATION! Yes that is what our 6th Issue is being more focused on. How unique individuals we are, Moderation at all levels and having a clear mindset with positive thinking takes us all a long way.

We hope for every edition of our newsletter to make an impact on all your minds in a way that is suitable to you and help you achieve your healthy lifestyle goals.

I believe the very reason you have picked FIRSTFIT newsletter and probably reading through the articles now is because you believe in us and we thank you for your support!

Stay fit with FirstFit!

CONTENTS

EDITORS VIEW CORRECTIVE & FUNCTIONAL TRAINING 05

MINDSET

NUTRITION, DIETS & SUPPLEMENTS

XCLUSIVE INTERVIEW

OUR TEAM

PUBLISHERS

10

INTERNATIONAL FITNESS

FITNESS XPERT

14

CAUSE 'V' CARE

16

HEALTH & FITNESS TIPS

12

18

20

XERCISE

22

SENIOR FIT CITIZEN 24

FOOD FACTS 26

DR. S FITNESS

27 28

WOMEN'S WORLD

KIDZ FITNESS

30 31

IN TRENDZ SPORTS

Dr. Samir Mohammed Founder & Editor in Chief

06

08

CELEBRITY FITNESS

RECIPES

04

DENTAL CHECK

32

DOCTOR'S SAY

33

FAMILY HEALTH

34

Dr. B.K.Yusuf Chairman Dr. Samir Mohamed Yusuf Founder & Chief Editor Shafik Mohamed Director – Business Operations shafik@firstfitnewsletter.com

Opposite Centro Rotana Hotel Al Barsha Business Centre Level 3, Office no 307

PRINTER DETAILS

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Samina Yusuf Co-Editor samina@firstfitnewsletter.com Live Web Solutions Web & Creative Partner www.livewebsolutions.in Mohammed Niaz Photographer niaz@firstfitnewsletter.com Alia M. Coordinator

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FIRSTFIT_NEWSLETTER

YOUR FEEDBACK IS IMPORTANT TO US Write to us at: info@firstfitnewsletter.com 1. Let us know what interesting topics you wish to read in our upcoming issues of FirstFit? 2. What makes your story inspirational to others and reasons to feature you on FIRSTFIT?

CORRECTIVE & FUNCTIONAL TRAINING

KEEPING BALANCED? MATT COE food issues. Mental balance is a necessity in order to navigate all of life’s issues. Without mental balance, life handles us, we don’t handle life.

So how do we obtain mental balance?

Much the same way we obtain physical balance: We move. Movement really is good medicine. It does more than just heal the body. It heals and repairs the mind and the emotions. Moving the way we were designed soothes the soul. It calms us, much the same way as rocking a crying baby helps calm and soothe them. Our brains, and our minds, crave movement. When we feed and nourish our brains with movement, we are also feeding and nourishing our soul.

Don’t believe me? Take a nice, purposeful walk in nature the next time you feel anxious, angry, stressed, or confused. I will bet the walking literally walks a lot of those feelings right out of you, or at least makes them seem greatly diminished.

We were made to move. If we don’t do what we were made to do, we spiral out of balance.If we don’t move, we obtain “poor” physical balance and allow life to knock us about. If we do move regularly, like we were made to, we enjoy the freedom of health and become more mentally liberated so that we have a greater capacity to handle any “curve balls” that life may throw at us.

O

ur bodies were made for balance; in every sense of the word. We use the word “balance”to describe how stable or unstable we are when we move or try not to move. We also use the word “balance” to describe the state of being at peace, rest, order, or harmony. Balance, in every sense, is essential for a healthy life.

Physically, we need balance to move well and express our body’s full potential. Balance Keeps us from falling and getting injured, and having balance allows our brain to remove the “brakes” from our bodies. Having balance (good posture, sharp reflexes, dexterity, agility) allows us to be free to enjoy a life of vitality. The secret to having

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balance is to have a healthy vestibular system.

The secret to having a healthy vestibular system is to move like a child; to learn to roll, to crawl, to walk, to run, to spin, to play, to laugh.

Physical balance is born from movement.

Physical balance is aborted, or lost, through idleness. Life is like a sphere, and you are in the center. You are surrounded by so many issues, events, stories, habits, influences, and information. Life is constantly poking and prodding at you; trying to throw you into a spiral of chaos.

Look around; so many people nowadays have lost their sense of balance leading to depression, anger issues, drug and alcohol dependency, and

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So let me ask you this, “Do you have balance?”

Can you cope with stress well or are you struggling? Do you express a positive attitude to the world or do you blame the world for your misfortunes? If the answer was the latter to both questions you know one of the first fundamental things you need to do. Now get moving!

Matt Coe, CEO and Creative Director of OP Integrated Lifestyle Centre, a hugely innovative, fun and cutting edge facility on 29th Floor, Silver Tower, “I” Cluster, JLT, Dubai. For more information call OP on +971 43653399.

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MINDSET

8

HAPPINESS TRUTHS YOU SHOULD ACCEPT TO KEEP MOVING FORWARD CAROLYN COE

Many of my coaching clients first come to me looking for the epiphany: that instant moment when you have it figured out, and all of the emotional pain is wiped away with clarity.

Sometimes it happens for them. They return with excited emotions and they say, “I had my aha moment!”

It’s great to have an epiphany, but what you do with that new clarity is what matters most.

Most of our habits are so ingrained in our lives that changing behaviors causes regression. Most epiphanies force us to see situations and ourselves in a new light. The next step is courage.

And taking that step to live out your epiphany is when real transformation happens.

In my own life I've had some powerful moments.

But the ones that have impacted my life the most are the ones I've put into practice.

Below are eight epiphanies everyone should have. They have certainly changed my life for the better, and maybe they can help you.

1

You aren’t what people say you are.

What matters most is what you say and feel about yourself. You get to choose; you can let others define you and tell you who you are, or you can show them who you are. Be you. The world needs you as you are.

2

Plan B is often better than Plan A.

The most freeing moment in your life is when you let go of what you think is best for you and allow the universe to show you what you really need. Stop holding on to what is no longer working: that job, that relationship, that dream. If it feels like hard work and is causing you more pain than gain, it is time to release it. Instead, follow your heart.

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3

You are not the number on the scale.

At the end of your life the weight struggles, the food wars, or the obsession with new diets and trying to look a certain way will have no relevance. The only thing that matters is what is in your heart. How you make people feel and how you make YOU feel is more important than how you look.

4

The journey is more important than the goal.

Yes reaching goals are important, but the actual process of becoming, growing, learning and developing into who we need to become is the real sweet stuff that makes a wonderful life.

Enjoy the journey as much as the reward.

5

Being alone doesn’t mean you'll be lonely.

The fear of being alone strikes the heart and makes many people settle. But when you learn to love your own company, you will see that you are never really lonely.

6

It will never be all done.

The to-do lists, the chores, the things we race around to get done, will never be done. It is called life. Situations, chores, to do lists will always unfold. Instead of focusing on the end result, be in the process and celebrate what you have accomplished.

7

Emotional pain shows up to show us what we need to change.

Sadness, depression, and heartache are gentle reminders to probe deeper into our life.

Look at what is not working and be open to living your life in new ways. You will see that one day it will all make sense.

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8

You don’t have to find your purpose; it will find you.

The transition period between you were and where you are going can be painful, but on your journey of finding purpose. Recognize that there is purpose in the pain. Each step you take is helping you carve out more of how you really are.

Instead of regretting or resisting, try turning inward and embrace the journey into joy.

Carolyn Coe is an NLP Master Practitioner, hypnotherapist and life-performance coach.

Find Carolyn at OP Integrated Lifestyle Centre, 29th Floor, Silver Tower, Cluster I, JLT Phone: 04 365 3399

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05

NUTRITION, DIET & SUPPLEMENTS

FORM OF VITAMIN D -

CHOLECALCIFEROL (VITAMIN D3)

This is a form of vitamin D, also called vitamin D3.

Vitamin D3 promotes calcium's absorption and functions for teen's and children's healthy teeth and bones, prevents loss of bone mass, and treats bone disorders.

It protects against adult and elderly muscle weakness and immune system issues, and lowers the risk of colon, breast, and cancers.

Vitamin D helps to maintain strong bones. It does so by helping the body absorb calcium (one of bone's main building blocks) from food and supplements.

People who get too little vitamin D may develop oft, thin, and brittle bones, a condition known as rickets in children and osteomalacia in adults.

Vitamin D has other roles in the body 1) Modulation of cell growth 2) Neuromuscular and immune function, and 3) Reduction of inflammation 4) Many genes encoding proteins that regulate cell proliferation, differentiation, and apoptosis are modulated in part by vitamin D The best measure of one's vitamin D status is blood levels of a form known as 25- hydroxy vitamin D. Levels are described in either nanomoles per litre (nmol/L) or nano grams per millilitre (ng/mL), where1nmol/ L=0.4ng/mL. In general, levels below 30nmol/L (12ng/mL) are

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LIFE STAGE RECOMMENDED

AMOUNT

Birth to12 months

400IU

Children 1–13 years

600IU

Teens 14–18 years

600IU

Adults 19–70 years

600IU

Adults 71 years and older

800IU

Pregnant and breast feeding women

600IU

too low for bone or overall health, and levels above125nmol/L(50ng/mL) are probably too high. Levels of 50nmol/L or above (20ng/mLor above) are sufficient for most people.

Certain other groups may not get enough vitamin D: Breast fed infants, since human milk is a poor source of the nutrient. Breastfed infants should be given a supplement of 400IUof vitamin D each day. = Older adults, since their skin doesn't make vitamin D when exposed to sunlight as efficiently as when they were young, and their kidneys are less able to convert vitamin D to its active form. = People with dark skin as their skin have less ability to produce vitamin D from the sun. = People with disorders such as Crohn's disease or celiac disease who don't handle fat

properly, because vitamin D needs fat to be absorbed. = Obese people, because their body fat binds to some vitamin D and prevents it from getting into the blood. = People who avoid the sun or who cover their bodies with sun screen or clothing should include good sources of vitamin D in their diets or take a supplement.

Vitamin D is being studied for its possible connections to several diseases and medical problems ,including diabetes, hypertension, and auto immune conditions such as multiple sclerosis. Two of them discussed below are bone disorders and some types of cancer.

BONE DISORDERS As they get older, millions of people (mostly women, but men too) develop, or are at risk of, osteoporosis, where bones become fragile and may fracture if one falls. It is one consequence of not getting enough calcium and vitamin D over the long term. Supplements of both vitamin D3 (at700–800IU/day) and calcium (500–1,200 mg/day) have been shown to reduce the risk of bone loss and fractures in elderly people aged 62–85 years. Men and women should talk with their health care providers about their needs for vitamin D (and calcium) as part of an overall plan to prevent or treat osteoporosis.

WHY SPRAY? ORDER YOUR VITAMIN SPRAY NOW !

T S R I F S ' D WORL AMIN VIT

Y A R P S O RA L

D-POWER & TEN TUBES Now available at FIRSTFIT, for more information write or order at info@firstfitnewsletter.com

CELEBRITY FITNESS

HOW TO TRAIN LIKE AN OLYMPIAN: VICTORIA PENDLETON

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CELEBRITY FITNESS

it was banned because of the use of different muscle groups and risk of injury. It's been new and exciting thing to do.

I do lots of different things now. With my personal training course I've been learning a few different training methods and equipment I've never really used before.

LUCY OBEN - PEPRA FASHION & CELEBRITY WRITER XCLUSIVETOUCH

BA (Hons) Media & Modern Literature - Goldsmith's College, University of London.

PG DIPLOMA ICCE: Online Journalism - Goldsmith's College, University of London Fashion & Celebrity Writer at XclusiveTouch: http://www.xclusivetouch.co.uk/author/lucy/

Variation is good, when something gets boring, dry and stale you're less likely to do it as you don't enjoy it. It's nice to change things up’.

DON’TS: 1/ Eat processed foods and drinks ‘Being an athlete means I’m really aware that everything I put into my body is vitally important.

I’ve always cooked everything from scratch and rarely do I eat anything that’s pre-made or preprocessed. If I cut corners there, then it might be worth point one of a second and you can’t take risks, it’s part of the job. Eating well is something I really enjoy doing. I like making healthy colourful stuff and I’m trying to eat a bit more raw food these days.’

Contact Information: E-mail: lucyobenpepra@gmail.com Tel: 00447935603815 Twitter: @LucyObenPepra Facebook: https://www.facebook.com/lucy.obenpepra

2/ Forget to eat after ‘A lot of people wait too long to eat after [a race] and they miss the ideal opportunity to rebuild and grow their muscle. You definitely need to make sure you get a good protein based meal in, within 40 minutes of finishing if possible. If you don’t take a protein supplement or a protein shake, definitely get a well balanced meal with plenty of protein and amino acids in. The sooner you get that food on-board afterwards, the more complete your recovery will be and the better your body will adapt to it.’

3/ Fall into someone else’s stride

GOLD MEDAL WINNING

DOS:

ATHLETE VICTORIA PEND-

1/ Get pumped beforehand with energetic music

LETON IS AN ENGLISH

‘Before the race, I listen to some upbeat music to get in the zone. Something that makes you feel all energised, your foot tap, and really gets you going. For me, anything with the Foo Fighters or a bit of Prodigy and I’m happy! Make it something you really love, something that you sing out loud!’

FORMER TRACK CYCLIST WHO SPECIALIZES IN THE SPRINT, TEAM SPRINT AND KEIRIN DISCIPLINES. HERE ARE SOME OF HER BEST DOS AND DON’TS TRAINING TIPS TO GET YOUR FITNESS AND EXERCISE REGIME EFFICIENT AND EFFECTIVE. LIKE US ON FACEBOOK

‘The thing I found really hard when I first started was not to fall into somebody else’s stride pattern.

Try to zone out to what other people’s feet are doing. Like the way Scott [Victoria’s husband] runs is very different from the way I run and I just think, ‘I don’t want to hear your feet, they’re making me run funny to be honest!’ You can’t help it, you naturally fall into that rhythm but try to just zone out from all of the noises other people are making and just do your own thing.’

2/ Eat slow-releasing carbs for breakfast ‘On the day of the race, I’ll have muesli for breakfast. I make my own muesli at home with oats, buckwheat flakes, nuts and seeds served with almond milk. I’ll probably have a green juice as well to go with it. Make sure you eat three hours before you actually compete and then just top up if you need to. A little sip here and there and maybe a banana, something easy to digest.’

3/ Mix n’ Match your fitness regime ‘I've never been allowed to run before. As a cyclist

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09

COVER STORY - XCLUSIVE INTERVIEW

XCLUSIVE INTERVIEW WITH MS. LAMYA ABEDIN

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COVER STORY - XCLUSIVE INTERVIEW

put tradition on the forefront of an international fashion platform. Today I feel my abaya creations can be worn by any fashion lover across the globe and also be cherished by every self-respecting, fashionable Emirati. It's been a hard balance to achieve but I have chosen to never compromise tradition.

1. Can we know a little more about Ms. Lamya Abdein?

A lover of all things artistic and beautiful, I'm a creative soul who is having a tryst with the world of fashion and design. I live and love what I do and never leave a stone unturned towards achieving my dreams and aspirations. It is this passion that has made me who I am today - a designer, a creator, a woman of substance, a mother, a wife and the founder and creative director of my boutique, haute couture brand QUEEN OF SPADES.

8. Can you tell us based on your experience what it takes to become a successful fashion designer?

Like success in any field, qualities like hard work and perseverance are instrumental. From my experience I have also seen that when you turn your true passion into your career the end result is a beautiful summation of your hard work and best creative interests. I see each product I create today as a bespoke result of my love, sincerity, and exclusive sense of design that I devote to that piece of garment. And when I see a happy customer looking beautiful in an ensemble I created, I feel I have reached a personal sense of accomplishment. I strive to reach this personal sense of accomplishment with every single product I create and that to me is my success.

2. What made you come up with the name ‘Queen of Spades’?

Royalty, exclusivity and creativity come together beautifully in a deck of cards - and are just the qualities I appreciate as my biggest design assets.

So like the Queen of Spades is considered a powerful draw in a game of cards, I too was inspired to make each of my creations befit a queen. I wanted to give the wearer the power of exclusivity. Be it through a creative design statement or an exclusive texture, I always ensure that when you are wearing a Queen of Spades it is one of a kind in existence, giving my clients the unrivalled feeling of uniqueness. A Queen of Spades abaya isn't just a fashion statement, it's a garment that has been thoughtfully designed and proudly showcases a story that glorifies the materials, the weaves and the style used to produce it.

3. What's your relationship with your country?

I'm a proud Emirati of the glorious UAE. It is an honor to have a motherland like my country which leads the way in every sphere of human development. I pay my tribute to the UAE in my humble way by representing the country's culture and traditions through my work.

4. When you started ‘Queen of spades’ did your peers take you seriously and support you in regards to what you wanted to do?

Being self-taught, trials and errors were an integral part of my journey as a designer. And I believe that it truly honed my skills as a creator. It was my peers and family that encouraged me to turn my ardent love for fashion, styling, beauty, textiles, culture and history to create something novel. Having lived outside of the UAE in various countries in the Gulf, Middle East, Europe and North Africa, I decided to take a lesson from all the diversity in culture I had seen, to blend it into designs for my national dress and give it a whole new fashion statement which is culturally rich, soaked in tradition and absolutely exclusive.

I have been lucky that I have found great supporters in my path - from sponsors and businesses, to retailers and even celebrities. Each of the incredible partners of Queen of Spades have been my pillars of strength. And through it all my ever-loving and precious family has been by my side boosting me from strength to strength.

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5. How important is it to brand yourself?

Your brand is a sum of who you are and what you present to your customers. So it is important in being known or recognized for the right reasons.

But what is even more important is what your brand stands for and how people perceive and relate to your brand. After all your entire brand is only as good as your product. Your customers should feel your brand promises towards them and it becomes the brand owner's responsibility to deliver on that promise, consistently and honestly. And finally, it's your unique offering, that lets your brand stand out and be the preferred one.

6. Does size really matter in the fashion industry?

Fashion is a statement. It's an expression of how you see yourself flaunting a style. In an ideal world we should wear what best suits our body type. At Queen of Spades we do made-tomeasure pieces which are created to suit and fit the customer in a bespoke manner. I personally believe that you can be fashionable only when you are comfortable and confident. That I feel is the best solution to fashion & style, no matter the size.

7.What has been your biggest challenge within this region?

Being an Emirati designer I'm lucky to be in country which is always striving to be the best in every field. This has given my profession a big boost. I have chosen to take my national dress to international heights of fashion. And while the region has been a great supporter to local artisans and designers, it has not always been easy to place the abaya on a fashion pedestal. Steeped in culture I have always been careful to not override tradition with just any catwalk trend but instead

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9. Where’s your favorite place to hang out in Dubai?

I often do working lunches Downtown Dubai is a usual haunt for my business luncheons. Though I love exploring new spots and in Dubai you never have a dearth of those. But my favourite hangout has to be my home, surrounded by my family.

10. If you could dress any celebrity who would it be?

Monica Belucci is one of my style icons. She has beautiful features that are a great mix of Mediterranean and Middle Eastern looks and that’s the kind of look that can well complement the styles of my creations.

Another eternal favourite is Angelina Jolie. She is an international face known by all. A mother, a wife, a volunteer she is the perfect all-rounder who can glam up for the red carpet with as much ease as she can take on a world project with a worthy cause. She exuberates a style she is confident of and comfortable in. That’s the personality my designs emulate as well.

11. What is your advice to young people?

Follow your passion. When you make your top interests your career choice, hard work and long hours become a natural inclusion. Never be afraid to explore your passion thoroughly, because nothing ventured is nothing gained. Set yourself personal goals and do everything in your capability to achieve that goal. Invest in the basics of good work and success will eventually follow...

12. Your message to all our readers?

No matter your nationality, if you have a QoS abaya you are always sure to pull a look together that no one can replicate.

BY SAMINA YUSUF FIRST FIT | FIRSTFITNEWSLETTER.COM

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INTERNATIONAL FITNESS

THE ONLY WAY IS

MODERATION! KARLA WINTER FITNESS EXPERT UK

Are you confused by the fitness industry's latest fads and recommendations? Well I was and so I tried out the latest trends in fitness and here are my findings to eliminate the mystery and contradictions. I hope they save you time, expense frustration and injury, because believe me; some of them make fantastic and unrealistic claims about weight loss and fitness.

Let's start with these million selling DVDs that are flooding the market costing up to hundreds of pounds – the models and participants allege they lose between 08– 50 pounds and 6 – 30 inches in just 6 weeks. At the upper end, weekly that's some 8+ pounds and 6 inches off various body parts. The only way you are going to achieve the extraordinary results claimed above, is by following a diet plan and working out every day.

The marketing tactics on these fitness adverts focus on the exercises but they tell you very little about the dietary restrictions and assume your life is so ordered and stress-free that you are going to have time to do this 5 – 7 days a week. I am not saying their claims aren't possible, but are they sustainable and what sacrifices and lifestyle changes do you have to make to reach that target?

Some even offer a 30 day money back guarantee. Back in the days when I was taken in by these adverts, I bought some questionable fitness props only to find they were very badly designed, boring and limited in movement, direction and results. I found out that the buying was the easy bit, but returning the product within the 30-days money back guarantee of a full refund was quite the opposite. The postage and packing is sometimes three times what you paid to buy it, not to mention the inconvenience of repacking a heavy barbell with equally heavy plates; or a heavy combination all-over-home gym or the ab machine.

Whilst working as a studio instructor in a mainstream gym, I noticed clients doing up to 7 classes a week, from step, spin, aerobics, pump and circuit training year after year and often wondered why they never seemed to lose weight. The reason is that most of them compensated for the hard work they put in by over-eating. Until one is ready to face the truth, she/he will remain overweight, fatigued and a candidate for obesity-related illnesses. For those of you who work out at the studio, doing backto-back classes and wondering why they aren’t getting results. Well you can do too much without refueling and resting, and your body will eat lean

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muscle tissue as an energy source. So, all that hard work is wasted as you didn't refuel and rest well.

What the industry has got right is, that hours spent in the gym doing LISS (low intensity steady state training) several times a week is old hat. At the other end of the scale we have HIIT (high intensity interval training) making claims that 4 – 20 minutes a day will get you the results and the body you have dreamed of. If anything, this level of exercise can cause fatigue, muscle soreness and can lead to immune disorders, addiction (hey, that used to be me!) and injuries. This may be suitable for the ultra-fit athletic type who has industry knowledge and experience of intensity training, but for the average client, this can take them out of action for weeks or even months. So, if LISS and HIIT don’t cut it, what does?

I have always believed that moderation and variety is the key to sustainable and results-driven work outs. You don't need to pay gym membership fees, spend hours working out and you won't plateau. I recommend is that you find a form of exercise that won't eat up your day and clean out your wallet. If you enjoy running, instead of pounding the pavements for say an hour a day, turn it into intervals of say 20 minutes x 2 per week and throw in some muscle building exercises at home or in the gym at least once a week. I personally find free-weights work the best for me as machines only allow your body to move in one direction, working one body part at a time. (Great for weight lifters). The advantage of free weights is that you can work more body parts in the same amount of time. These compound exercises deliver quicker results than isolation exercises, where you are only working one muscle group at a time, moving from machine to machine, hanging around for other members to finish their sets, losing momentum and then wiping down someone else's sweat – enough said!

If you're short of time or want to ease yourself into exercise you don't even need dumbbells, your own body and 2 small bottles of water work really well, especially if you want to burn fat and develop long, lean, sexy muscles. So, here's my recommendation for a 15 minute workout x 3 per

week. I am guessing that you won't even want to stop at the end of the 15 minutes!

START by doing a warm up of your choice for 5 minutes with two bottles or light dumbbells in each hand. Variety is best but a typical example could be: 1. Single step touch (right and left), double step touch to the right and double to the left. Then single, single double, double. Make sure you include your arms – the more body parts utilized, the quicker the results.

2. On the spot : with arms above head do alternate front knee raises – as each knee comes up, your elbows come down about two inches which will work your abdominals at the same time.

3. Lunge forward to each end of the room. If you have knee problems, just keep it to a slight bend in the forward facing knee and keep your abs tight throughout. Now lunge back and you will really feel this in your calves. The deeper you go, the more energy you will expend but listen to your body and if you feel pain, ease up, modify or stop.

4. Run on the spot for 45 seconds using your arms as balance and momentum. Keep it low during the warm up. Walk on the spot for 15 seconds and repeat the run.

5. Finish off with heel raises and outward arms circles x 8 and inward arm circles x 8.

If you are sticking to a 15 minute workout x 3 per week, I would recommend the following: 5 minute warm up, 5 minutes of muscle toning and a 5 minute stretch to finish off: Day 01: Warm up plus biceps and triceps.

Chest and abdominal workout On the mat.

Day 02: Rest Day Day 03: Warm up and work shoulders and trapezius and finish with standing abdominals.

Day 04: Rest Day Day 05: Warm up and work lower body (squats, lunges, front and back kicks and finish with mat work on the abdominals and back.

Days 06 and 07: Keep as mobile as possible – get up and do some squats or sit on a Swiss Ball during the TV adverts. Lift and lower yourself from your chair or settee several times throughout the day.

Find a form of exercise that you enjoy and can incorporate into your lifestyle – it can be power walking, intervals, dancing, salsa or swimming. If you really don't enjoy mainstream fitness or haven't found something that works for you, I would strongly recommend you try Krazy Kombat (Kickboxing) which is a great all-over body workout combining cardiovascular fitness with muscle toning, and it can be as high or low impact as you want to go on with the day. I have been teaching this for years. However, don't blame me if you get hooked!

Yours in Health and Fitness,

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FITNESS XPERT

GRANT GOES

WE ARE ALL UNIQUE INDIVIDUALS!

FOUNDER - FITNESSLINK

There is a universal truth that everyone seems to forget. We are all different! This is especially true when it comes to health and fitness. One person adapts quickly to a certain type of training while another does not, someone’s stomach loves foods that others can’t handle, some people love running while others dread the thought.

Unfortunately, there is a prevalent theme that runs in health and fitness marketing and advertising that is in stark contrast to this fact.

The “one size fits all” message screams at us from ads, magazines and infomercials, convincing us that a certain product is the answer to getting in shape (and fast!) no matter what your history, body or lifestyle is doing.

The truth is, a good winning diet and the best workout program are the ones that work for you and that you can stick with. Each of us needs to find something that we can do every day, and continue doing on a consistent basis.

And we each need to find a way of eating healthy that works well within our lifestyle day in and day out.

But HOW?! Here are a few quick tips to help you figure that one out.

When trying to figure out how to go about deciding which workout, program or activity is right for you, here’s a few things to think about!

1.

Is it enjoyable? No, you don’t have to be scream-it-from-the-rooftop ecstatic about it and want to Instagram your every workout session (hey, it happens), but you should have a certain amount of enthusiasm about your workout or activity and genuinely enjoy it. On a related note, if you find yourself dreading it – it’s time to change up your current activity or diet!

2. Can you maintain it? Living in the UAE, we’re all living busy lifestyles yet each is its own. Different working hours, family commitments and general lifestyles will, to a certain extent, dictate what you can

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sustain over the long term. Even if you love what you’re doing, preparing your meals every morning or lifting weights for an hour might not be right for you. Start with a time commitment that's manageable, and then add in more later.

Small steps. Big rewards.

3. Do you have support? A gym buddy, a physical or online community, a workout tracker or a forum of like minded people can go a long way. Support for your routine in whatever form works for you is essential in helping you stick with your program. Without it, it’s easier to quit when you feel like you’re doing it alone.

4. Can you see results? Enjoying yourself and keeping up your fitness routine is great, but it should also be accompanied by actual physical and mental results.

Make sure to track your progress over time to make sure you are inching closer to your goal, whatever that might be. It might be that you’ve increased the weight you are lifting, completing the same workout in less time, or have improved measurements like body fat percentage, cholesterol or blood pressure.

To become healthier we need to become people who try different things and listen to our bodies. Despite clever marketing preying on our quick-fix mentality, there’s no such thing as one-size-fits-all when it comes to your health and fitness. When it comes down to it, there’s only you and your body, and what works for that. Once you accept that, and the fact that it will involve some trial and error, you are half way closer to the lifestyle that will help you be the best you can be!

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CAUSE 'V' CARE

Education begins at home for every Special Child

Some learning tools and tips for parents of children with special needs before their child begin their life at school DON’T DELAY - If you notice that your child needs help at early stages where in you feel there is no major development taking place as the child is growing, consult your medical doctor and have him refer you to a specialist in whatever area your child needs help.

RIGHT DIAGNOSIS – Ensure your child is properly diagnosed. Most often a specialist will need to assess your child several times. A second or third opinion at different locations with various specialists would be great to have the right diagnosis.

Here is a brief summary of conditions: Mental retardation: slower development Speech and Language: expression and comprehension impairments Physical Disabilities: visual, motor problems or other conditions Emotional Disabilities: behavior and social difficulties Learning Disabilities: Sense and message distortions.

Don’t wait too long. Some parents think their children will grow out of these conditions and put off diagnosis and treatment. This could be a fatal educational mistake for your child.

BE INFORMED - There are various types of For children 2 & under you may want to wait until disabilities and the qualification of the specialist they are in pre-school. Attend parenting classes that help you establish a basic timetable to who is doing the testing.

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monitor your children's achievements and needs.

developmental

Although there is a worry of having sufficient schools or organizations that cater to special needs children, UAE is taking every step to ensure there will be enough in the near future however the current organizations in this country are dedicated to serving as many children who require assistance for medical, mental or psychological disabilities. Many of these groups work with children all the way through adulthood, allowing them to receive the extra help they need to flourish and become happy, healthy members of society.

Whether you have a child with a special need or you're looking to support a family who, these organizations can aid you in your journey to accepting and supporting you in every possible way!

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HEALTH & FITNESS TIPS

BHUMICKA SINGH Fitness Consultant, Aerobic Expert and International Celebrity Fitness Expert

“

I love vacations but I am even careful about what I put on that plate and No I don't deprive myself at all. When you take a trip, does your Diet go on vacation, too?

Many people use vacations as an excuse to live it up by eating rich foods they don't normally eat, or eating super-size restaurant portions. I admit Vacations should be fun but are you living just to eat? You can keep a balance between eating good and feeling good and not eat over size portions feeling lethargic but it is possible to enjoy your vacation without packing extra pounds for the trip home. The secret is: choose foods wisely, make "moderation" your vacation mantra, and stay as active as possible during your trip.”

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HEALTH & FITNESS TIPS

MAKE "MODERATION" YOUR VACATION MANTRA DON'T GAIN WEIGHT ON HOLIDAYS BY FOLLOWING THESE SIMPLE TIPS Here are more tips to help you take your diet on vacation: VACATION TIP NO. 1: GO FOR ZEROCALORIE BEVERAGES You don't need hundreds and hundreds of calories from beverages in addition to the extra calories you'll be consuming from food. The good news is there are usually plenty of no-calorie drink options at most restaurants. Ask for lemon or lime for your glass of ice water or order unsweetened hot or cold tea, coffee, sparkling water, club soda, or diet soda. The bad news is that alcohol can be a diet disaster when you're on vacation. For those of us who tend to drink more while on vacation perhaps frozen margaritas by day and a few glasses of wine by night could do but remember each alcoholic drink can tack on about 150 to 450 calories.

VACATION TIP NO.2: DOWNSIZE YOUR PORTIONS It doesn't make sense to deprive yourself of enjoyable foods while you're on vacation. Instead, cut by ordering an appetizer instead of an entree.

You could also split an entree with your dining partner.

VACATION TIP NO. 3: ASK YOUR WAITER QUESTIONS 1.

Ask how a dish is prepared and served. Then, you can request that your selection be prepared or served differently, if necessary.

For example, meats that are fried can often be ordered grilled instead.

Some Fats Are Good for You such as: Polyunsaturated fats help lower cholesterol.

Found in fatty fish, vegetable oils, and nuts and sunflower seeds.

Monoun saturated fats: Substituted for saturated fats in your diet, they help lower bad LDL cholesterol and don't reduce good HDL cholesterol. Found in canola oil, olive oil, olives, avocados, nuts, and nut butters. Opt for these!

2. Ask for sauces, gravy, and dressings to be served on the side so you can use a modest portion 3. Ask that your entree be served with fresh vegetables (no butter or sauce, please) or a side salad instead of the usual French fries.

4. Request whole grains whenever possible.

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Some restaurants offer 100% whole-wheat bread and buns, whole-grain blend pasta, tortillas, and steamed brown rice.

VACATION TIP NO. 4: ORDER FRUITS AND VEGGIES EVERY CHANCE YOU GET Look for opportunities to order dishes that include high-nutrient, high-fiber fruits and vegetables.

Entree salads or side salads made with spinach or lettuce are a fun way to get your vegetables. If you're ordering something like a shrimp or chicken, you can ask the restaurant to add some grilled vegetables.

VACATION TIP NO. 5: BE CAREFUL WITH DRESSINGS Some types of condiments are super-high in calories and fat, especially creamy sauces and spreads like mayonnaise. Opt for condiments that contribute less than 25 calories per serving, like catsup, marinara, mustard, or BBQ sauce.

VACATION DIET TIP NO. 6: GO FISHING IN RESTAURANTS Make it a point to enjoy seafood when you eat out. It's a great way to get your weekly dose of fish and their heart-healthy omega-3 fatty acids.

But there is a catch - avoid battered and fried fish dishes. Instead, look for grilled (and non-buttered) selections. If the fish dish comes with a sauce, just order it on the side.

VACATION TIP NO. 7: BEWARE OF THE SNACKS If you're famished when you sit down at the restaurant, those table munchies like bread, crackers, or chips will be looking really good. But these little bites can add hundreds and hundreds of calories, and fill you up before your meal ever arrives. So tell your server you don't want any or order a no-calorie beverage and a salad or healthy appetizer instead.

VACATION TIP NO. 8: HAVE DESSERT, BUT SPLIT Part of being on vacation is enjoying life, and part of enjoying life is ordering dessert when you really want to. If your meal has left you satisfied, you can take your dessert with you and enjoy it later when you are hungry again. You can also share your dessert with one or more dining partners, either at the table or later on. Often it's the first few bites that we most enjoy anyway. So aim for satisfying your dessert craving with a handful of bites that you take the time to savor.

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QUICK TIPS FISH IS GOOD FOR YOUR HEART Fish is a healthy choice when dining out.

Ordering seafood such as salmon and tuna adds omega-3 fatty acids to your diet. They are a type of polyunsaturated fat that helps lower your heart disease risk. You’ll also find omega-3s in walnuts and edamame (soybeans).

AVOID FRIED FOODS AND ADDED CHEESE Eating out often means getting too much saturated fat, cholesterol, sodium, and calories. How can you spot the dangers?

Saturated fats come mostly from meat and whole-fat dairy foods. Tropical oils like palm oil and coconut oil, and butter are also saturated fats. Cholesterol is found in animal fats. Primarily the saturated fat and the cholesterol.

Watch out for more fun articles from me in FirstFit and you can contact me at www.bhumicka.com FIRST FIT | FIRSTFITNEWSLETTER.COM

19

XERCISE

CARDIO FOR COUPLES Five great ways to exercise with your loved one

At the top of most people's wish lists are two things: to spend more time with their partner and to exercise more. Lack of time can make both these promises hard to keep. So why don't you and your nearest and dearest plan to exercise together once a week? Of course, these exercises can be done with any training partner, but it's always nicer to do them with someone special.

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XERCISE

3. The push-ups challenge

1. Boxing 1. Punch 50 straights (standard punches) and perform 5 squats. Do 5 to 10 sets.

2. Punch 50 uppercuts and do 6 step lunges. Do 5 to 10 sets.

3. Punch 50 hooks and do 5 sit-ups (5 to 10 sets).

4. Punch 10 straight, 10 uppercuts, 10 hooks and do 3burpees (squat, jump back into a pushup, spring back into a squat and then jump up again). Do 5 to 10 sets.

This is a great version of interval strength training.

Both partners start kneeling. One partner starts off doing 2 push-ups. As soon as the first person finishes, the other person performs 2 push-ups (women can do these on their knees). Keep following this pattern until one of you can no longer continue. Count the total sets so you've got something to aim for next time. Make sure you have a full range of motion, with your chest touching the ground, for every push-up.

Reps: As many as you can

Do one circuit 5 to 10 times, then rest while your partner does it. Once they've finished, move on to the next circuit.

5. Partner ball squats Stand back to back with a Swiss ball between you.

Lean back until the ball is firmly wedged into your lower backs. Maintaining the pressure, both partners take two small steps forward. Lower until your thighs are parallel to the ground. Keep your knees behind the line of your toes. Look straight ahead. Stand up and go straight into the next rep. This exercise works best if one partner directs to help you stay in sync.

Reps: 10 to 20

HOW TO PUT IT TOGETHER 4. Prone hand taps Jump training is a great way to get your heart rate racing. One partner lies face down on the floor.

The other partner jumps sideways over their partner, lands softly, spins around and then jumps back. As soon as you land on the second jump, drop to the ground. The lying partner then jumps to their feet, ready to jump. The quick transition is the key to this exercise.

This is a great twist on a much-loved core exercise. Both partners assume a push-up position on their toes, facing each other, head to head. To make it a little easier, spread your feet wider than shoulder-width apart. Engaging your core muscles and locking your torso and hips in position, both raise your right hands and clap your palms together. Place your right hand down again and repeat with your left hand. The only part of your body that should move is your clapping arm.

Reps: As many as you can in 2 minutes

Reps: 10 to 20

2. Jump and drops

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This is the pattern for your workout: = Warm-up - 400m jog (2 minutes). = Two full boxing rotations. = Circuit between prone hand taps and partner squats for 3 to 5 rounds. = Jump and drops for 2 minutes. = Push-ups challenge. = Repeat jump and drops for another 2 minutes. = Cool down - 400m jog. = Stretch for five minutes.

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21

SENIOR FIT CITIZEN

NO MORE EXCUSES! OVERCOME YOUR EXERCISE HURDLES

YOU KNOW YOU SHOULD BE MORE ACTIVE, BUT THERE ARE SO MANY THINGS THAT SEEM TO GET IN THE WAY. It is time for some positive thinking.

No more excuses!

Here are some tips to help you overcome those from each of the four types:

FINDING TIME TO EXERCISE Try exercising first thing in the morning before your day gets too busy. Combine physical activity with a task that's already part of your day, such as walking the dog or doing household chores. If you don't have 30 minutes to be active, look for three 10-minute periods.

STICKING WITH YOUR EXERCISE PLAN Make exercise interesting and enjoyable. Do things you enjoy, but pick up the pace. Try new activities to keep your interest alive. If you can stick with it at least for 6 months, it's a good sign that you're on your way to making physical activity a regular habit.

EXERCISING WITHOUT SPENDING MONEY

QUICK TIP Be sure to choose Exercises Barriers and improve your health: Endurance, Strength, Balance & Flexibility.

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All you need for brisk walking is a pair of comfortable, non-skid shoes. For strength training, you can make your own weights using soup cans or water bottles. Check with your local parks and recreation department or senior center about free or low-cost exercise programs in your area.

INCREASING YOUR ENERGY Regular, moderate physical activity can help reduce fatigue and even help you manage stress. Once you become active, you’re likely to have more energy than before. You do more; you also may notice that you can do things more easily, faster, and for longer than before.

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FOOD FACTS

ANNA PETTIT Registered Dietitian and Nutritionist American Academy of Cosmetic Surgery Hospital

The Mediterranean diet has evolved over the last 5000 years from traditional diet in the countries surrounding the Mediterranean Sea, including France, Italy, Spain, Morocco and Greece. The word 'Mediterranean' refers to the origins of the diet, rather than needing to eat specific Greek or Italian food. Historically it was shaped by the regional environment, culture, and religious practices. Nowadays it continues to be a way of living with more and more people adapting to the healthy&holistic approach of the diet as it respects the environment and focuses on seasonal wholesome foods and local produce.

The core principle of Mediterranean diet is that it is based on an entire dietary pattern, not particular food and nutrients. The most important components of the diet are eating high amount of unprocessed foods, such as fruits, vegetables, nuts, and whole grains; the use of low fat dairy, fish and seafood; and the high use of healthy fats from vegetable oils. Of course it goes without saying there are benefits from what they are not eating such as highly processed and refined

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carbohydrates, processed meats, Trans fats in processed foods, and sugary drinks.

HERBS AND SPICES ARE ADDED TO DISHES.

Here are several prominent features of the Mediterranean diet:

By cooking with health-boosting herbs and adding natural flavours to foods, the need for added salt is reduced.

GRAINS, VEGETABLES, AND FRUITS ARE INCLUDED AT MOST MEALS. The majority of grains are consumed in their whole, minimally processed form and include wheat, oats, rice, rye, barley, and corn. Vegetables provide satiety and key nutrients, which are amplified with the addition of healthy olive oil.

Whole, unsweetened fresh fruits are included on a regular basis.

OLIVE OIL IS THE MAIN FAT IN THE DIET. Olive oil is the main source of dietary fat used in cooking, baking, and preparing salads and vegetables.

CHEESE AND YOGURT ARE EATEN OFTEN. In low to moderate amounts, cheese and yogurt are important for bone and heart health.

FISH AND SEAFOOD ARE IMPORTANT SOURCES OF PROTEIN. Omega-3–rich fish such as tuna, herring, sardines, salmon, bream, mussels, clams and prawns are consumed frequently.

EGGS ARE INCLUDED REGULARLY. Good sources of high-quality protein, eggs are used in place of meat in traditional dishes.

NUTS, SEEDS AND LEGUMES ARE ESSENTIAL FOODS.

MEATS ARE EATEN IN SMALL PORTIONS.

These wholesome foods are great sources of healthy fats, protein, and fibre.

Small amounts of lean meats are consumed, along with moderate portions of poultry, which is

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FOOD FACTS

lower in saturated fats.

SWEETS ARE CONSUMED IN VERY SMALL AMOUNTS.

cycling to leisurely activities such as walking and housework, activity is an essential part of everyday life

Fruits are a regular treat, while small servings of sweetened desserts are consumed less frequently.

MEALS ARE ENJOYED IN THE COMPANY OF OTHERS.

WINE IS CONSUMED OFTEN BUT IN MODERATION.

Close social relationships are important and meals are often enjoyed in the company of family and friends.

Up to one small glass (125 m) of wine per day for women and up to two small glasses for men is considered moderate.

IS

The Mediterranean cooking is anything but complicated—it’s based on preparing fresh foods such as grains, vegetables, legumes, and fish with some olive oil, lemon, herbs, and spices for flavour. Vegetables are either sautéed with olive oil and garlic or used fresh in salads, legumes and grains are steamed with herbs and spices, fish is slow cooked or grilled, which are both healthy cooking methods with minimal amount of oil required. Although traditionally if your diet is based on fresh fruits and vegetables, frozen option can be used instead. Especially if you are on a budget! When buying tinned and canned produce always choose the ones with no added sugar or salt.

From strenuous exercise such as running and

The principles of Mediterranean diet can be successfully applied in weight loss.

WATER IS THE MAIN DRINK. Adequate hydration is important for health and overall well-being.

PORTION SIZE IS UNDER CONTROL. Meats, sweets, wine, poultry, and eggs are consumed in small to moderate portions.

MODERATION IS KEY. The dietary pattern includes a balanced approach to enjoying foods, such as wine, treats, and meats in moderation.

D A I LY P H Y S I C A L PARAMOUNT.

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ACTIVITY

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4 Swapping white, refined grains and breads for high fibre wholegrain varieties and basing your meals on quality lean protein will leave you feeling fuller for longer and increase your metabolism.

Downsizing your portions will naturally 4 reduce the amount of calories in your daily diet making it easier to shift stubborn weight and initiate loss but most importantly keep it off in the long term.

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25

RECIPES

MEDITERRANEAN

FETA SALAD WITH POMEGRANATE DRESSING ANNA PETTIT REGISTERED DIETITIAN AND NUTRITIONIST AMERICAN ACADEMY OF COSMETIC SURGERY HOSPITAL

Prep:10 mins, Cook:30 mins, Serves 8

= 1 tbsp. lemon juice

Only 258 calories per serving, gluten free, nut free, egg free, vegetarian and delicious. Middle Eastern pomegranate molasses gives this salad a delicious tang.

= 2 tbsp. pomegranate molasses

Ingredients 2 red peppers = 3 medium aubergines, cut into chunks, or 15 small, halved = 6 tbsp. extra-virgin olive oil = tsp cinnamon = 200g green beans, blanched (use frozen if you can) = 1 small red onion, sliced into half moons = 200g feta cheese, drained and crumbled = seeds 1 pomegranate = handful parsley, roughly chopped = For the dressing

= 5 tbsp. extra-virgin olive oil

Method 1. Heat oven to 200C/fan 180C/gas 6. Heat the grill to its highest setting. Cut the peppers into quarters, then place them, skin-side up, on a baking sheet. Grill until blackened. Place in a plastic bag, seal, then leave for 5 mins. When cool enough to handle, scrape skins off, discard, and then set the peppers aside.

2. Place the aubergines on a baking tray, drizzle with olive oil and cinnamon, then season with salt and pepper. Roast until golden and softened – about 25 mins.

3. Meanwhile, combine all the dressing ingredients and mix well. To serve, place the aubergines, green beans, onion and peppers on a large serving plate. Scatter with the feta and pomegranate seeds.

Pour the dressing over, and then garnish with the parsley.

1 small garlic clove, crushed =

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DR. S FITNESS

DON’T SPOIL YOURSELF WITH CHOICES

DR. SAMIR MOHAMED

ESPECIALLY WHEN IT COMES TO YOUR HEALTH! Being raised here in Dubai no doubt we are spoilt with much easier life and blessed options whether it be shopping, travel or food. In India typically families from low to middle income group go through many struggles and compromises to be able to meet their requirements of buying their first vehicle for example or to be able to provide good education & food to their children.

But what really amazes me till date is these very same families are happier and content. I realized the reason for this is that they all have set goals, very focused with lesser options and this is what leads to a healthier & longer life.

You may wonder am I really saying lesser options lead to a healthier life. Perhaps yes or maybe we are just too spoilt with too many options. So shall we analyze?

Have you ever visited a village where you see the people are less stressful leading a good & healthy life? What makes them different from us? Well unlike us; they resort to organic food straight from their farms as opposed to Fast food; prefer walking distances & most importantly they inculcate healthy habits like eating right food at the right time because to them their health is the most important thing on their mind to be able to reach any of their goals.

No doubt these amazing people may not have all the luxuries in their life but they sure do have peace and great life longevity than us because they are free from STRESS, BAD EATING HABITS & BAD LIFESTYLE.

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Today with the help of technology and research there is so much information available to all of us yet we are confused. Use this technology to opt for the right information. Learn more about how foods work on our bodies. What is harmful and what is not?

Eating healthy has always been a worry in parts of the world. In Dubai, we are blessed with great food options from all over the world however the 24hrs fast food outlets’ time & availability option is an icing on the cake - it indeed becomes an icing on our health. And that much sugar as we all know is definitely not good for our health.

So how do we solve this problem now? Very simple - Just FILTER out the bad options and get into the Healthier ones. The good news is now even the fast food companies are taking an initiative to provide with healthier options, so if you are there make sure to go for the healthier option!

Having home cooked food on time is the best option, yet if you are a foodie and love to eat outside, and then just remember to order what is right for your body. Eat in small proportions and eat slowly!

Last but not the least, I always emphasize on one point with every person who asks me how do I lose weight or stay healthy and fit. Drink lots and lots of water at every opportunity you get my friend!

Give your heart the only option – The healthier option!

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27

WOMEN'S WORLD

SWITCH TO SUMMER

MAKEUP

SWETA SACHANI FOUNDER, CEO MAKE UP INDIA

Whether you plan to spend the hot summer months at work or at the beach, there are essential beauty tips every woman should keep in mind to achieve the perfect look this summer.

Go Waterproof!

The hot summer weather doesn’t necessarily have to affect your summer makeup application.

Switch to waterproof makeup for the summertime. Whether off to the beach or a day at the office, avoid smudged black makeup under your eyes.

skin tone while still being light enough to allow your skin to breathe.

Avoid Dark Lips Dark lip shades can look aging. To keep in line with this summer’s makeup trend-go natural.

Grab your favourite gloss to go and apply throughout the day, brightening your face and complimenting your natural summer glow.

Keep Your Makeup From Melting Go for a Bold Nail Polish Off Your Skin For years I watched helplessly as my eye shadow melted into my eyelid crease by the middle of the day. Then I discovered primers, which will keep eye makeup in place for hours, including through workouts, days at the beach and humid, summer nights.

If you are flaunting your toes all over the place this summer, then consider painting your nails a fun, bright color. Bold colors such as hot pink or bright orange are especially popular this summer and look great on most skin types. Bright colors are especially striking against dark skin.

Don't Be Afraid of Shine

Shimmer Makeup Add Sizzle

Dewy skin is gorgeous. Don't over powder your face because you're afraid it's a grease pit.

Instead, try blotting papers.

Of all the summer makeup tips, this is probably the most confusing. Powder shimmer products for the face should be used sparingly. Apply them in a sheer layer on your cheekbones and use them for eye shadow highlights.

Foundation Is Out, Tinted Moisturizer Is In Makeup removal The best and easiest way to lighten your makeup for the summer is to switch to a tinted moisturizer or an oil-free, lightweight foundation.

Most cosmetic lines are now out with foundations in their spring/summer collections that act as a 'second skin', these products will even out your

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The best way to remove your waterproof makeup is with an oil-based makeup remover.

Remove your makeup first, and then follow with your regular skin care regimen. That should include cleansing, toning and using a lightweight moisturizer.

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MAKEUP INDIA founder Shweta is a renowned makeup artist with an impressive high profile clientele. Her specialization is working exclusively for the ‘bridal theme’. She is Fashion makeup certified from Milan and certified Nail Artist from Star Nails, USA . MUI is started by Shweta due to her deep passion in making every woman look beautiful after gathering expertise from Milan, London and working with Makeup Artists like VidyaTikari.

For more information visit website http://makeupindia.in/ info@makeupindia.in

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WOMEN'S WORLD

How to look and feel

ten years

younger!

MAHSA KARIMI London, United Kingdom

EXERCISING KEY TO YOUTHFUL SKIN also crucial.

“Let's face it girls we all want to look

young

forever!

Sadly,

nothing lasts forever, however you will be pleased to hear that we can slow down the ageing process.”

When we look in the mirror every day, the older we get the more & more we want an everlasting youthful glow. This can be achieved by regulating good stress management, exercising and a good diet. In addition to these having a clear mindset acts a catalyst and miracle fighter.

Once you have all these in balance and harmony, not only are you a winner but you will be glad to hear that you can sustain an ageless face.

‘Ageless face equals an ageless mind’ Without a clear, positive mindset which naturally offsets happiness we cannot achieve a physical well-being. After all, we all know that our minds control our body.

HAVE A CLEAR MINDSET Not to worry girls. A clear mindset can be easily achieved and here's how?

We are all aware that exercising increases our overall energy and improves our brain functionality. Having a clear positive mind allows us to manage & control our stress levels more effectively. Adopting Yoga once or twice a week as well as meditating is a must. The word Yoga comes from Sanskrit and means to unite, in other words uniting the mind and body. In everyday life whether we are working, reading, or just taking care of our families, we need an alert mind. Yoga lets us wake the body up, to bring a sense of alertness and awareness to our physical self.

Positive thinking and a positive approach to life is

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DIET AND COLOURFUL FRUIT & VEG KEY TO YOUTHFUL SKIN Now onto diet girls. The greener and less cooked the veggies the better. This will ensure the vitamins and minerals are not lost in cooking process. Coupled with garlic, ginger, turmeric and cinnamon can knock off years off our faces.

Green veggies such as Kale, Spinach & broccoli work wonders on our skin.

Always try and go for the organic if possible.

Fruits high in Vitamin C also improve elasticity.

Ensure to pack your body up with antioxidants which improve and/or produce the collagen which in turn helps the cells' normal ability to repair them, providing a younger appearance visibly.

There are colorful fruits such as watermelon, strawberries, kiwi, grapefruit, lemons, limes, blood orange, pomegranate, blueberries, raspberries, cherries & tomatoes. The eyecatching, attractive colors of many veggies are also Mother Nature's way of telling us girls that they are packed with loads of antioxidants!

Scientists have even proven that they are capable of preventing diseases such as cancer and heart disease. So girls go and grab those colorful veggies and fruits! Isn't it great to hear that our local supermarkets are providing us with the key to our youthful, vibrant and younger looking skin?!

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Girls adopting a regular exercise regimen that falls is a part of your everyday or every other day routine is crucial. Not only will you feel more energized, it will also reflect on your mental & physical well-being. Girls we naturally have lower levels of Serotonin (a chemical in the brain). By exercising on a regular basis, the levels of Serotonin increases, hence making us feel-good, and stopping us from binging on the carbs and sugary foods which age our skin. You will be pleased to hear that naturally, when we feel good this reflects on our faces & skin too. Whilst exercising, our heart rates go up, allowing for blood to circulate and toxins to be released through perspiration and thus being another contributor to our vibrant youthful skin. Next time you make a trip to the mall, try and park further away so you can walk more. If you can walk to where you’re going try and not take the car. Just a little trick to getting our bodies moving more.

Yoga is also a good form of exercise and research has proven that it is a natural "face lifter" knocking years of our appearances.

WEARING SPF KEY TO YOUTHFUL SKIN Girls it is always important to wear a daily moisturizer with SPF 15 or above especially on our faces. This prevents damage to skin by the sun and prevents ageing of the skin. Always remember to cleanse and moisturize your skin, if not twice at least once daily especially before bedtime.

also avocados, oily fish such as

My beauties we will never look our absolute best unless we eat right, get plenty of rest, have a good skincare regimen & obtain a moderate amount of exercise weekly. Never forget our vital component is a clear mind set.

salmon

can

I hope that my brief article has been useful for

rejuvenate wrinkled sagging skin,

you girls. Remember what we eat and do

and achieve a youthful glow.

to nurture the inside of our bodies, is

Vitamin E found in almonds and

and

mackerel

a true reflection on the outside too.

Wishing every one of you beauties a blessed and productive month ahead!

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29

KIDZ FITNESS

BACK TO SCHOOL & PLANNING HEALTHY GILLIAN BRUNTON

SUCCESS FOR YOUR FAMILY!

Schools in the Middle East usually have much more summer holidays than our Western and Southern Hemisphere neighbours. Most teachers will tell you that this is absolutely necessary! The school days within our International schools are most definitely longer and all students within the UAE start much earlier. It isn’t unusual for schools to start accepting students from around 7.15am.

On an average this is two hours longer per day which means over an average term/semester, staff and students are working around 80 additional hours. My point being that, when holidays come around, especially the summer, everyone is in need of some serious rest and recovery. You will notice that there is a mass exodus. The airport traffic (and airfares) increase significantly, flights are packed to the brim with most teachers and families heading for a slightly cooler climate and different pace of life. Me included.

I have recently purchased a property in a very sleepy and remote area within Valencia, Spain.

This is my sanctuary and the change, not only in climate but also in pace. It indeed is a wellneeded relief. Apart from seeing family and friends within Spain or from my homeland, the UK, it means I can concentrate on recovering (certainly sleeping more) and doing a completely different set of activities. I build in cycling and running through the amazing rural villages and orange groves, I walk my Mother’s dog for miles, I swim in an inspirational outdoor training pool and I visit local, much smaller and way more basic gyms where training is about grafting and not glamour! It is completely different from my regime in Dubai and I feel that my body, and mind need this. I am actively recovering, listening to my body and discovering an enjoyment for life.

In short I re-group and feel grateful.

Unfortunately, in general, our World is far too sedentary. We drive short journeys rather than walk or cycle, we take escalators and elevators rather than using the stairs, we have home help; we order yucky junk food and have it delivered to our doors within minutes. What we want, we get (through someone else) IMMEDIATELY! This is what our next generation see and will replicate.

We are teaching them these habits. I fully understand that parents are busy; working hard to provide a secure future for their children but when there is downtime and especially during family holidays, it surely is an amazing opportunity to re-group, connect as a family and

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demonstrate healthy behaviours. Does this happen? NO! There is more junk food, less activity and in my humble opinion, more behavioural issues all down to poor diet and lack of activity. Our children gain weight over the summer holiday period and return to school in September in much need of structured routine.

I know that some parents will read this and be annoyed with my ‘generalisation’. I know parents who have educated themselves to the last letter on nutrition and ensure that their family are active. Again, unfortunately, you are in the minority. I wish that wasn’t the case. The more I look around the more I feel saddened by the over-weight, tired, washed-out, non-active young people that I see.

Except, encouragingly, the Spanish within these smaller rural communities. The unemployment rate is ridiculously high and over 40% of under 25’s are unemployed. Their economy is in a terrible state. What happened? They took active action and have one of the largest competing Triathlon communities I have seen. The gyms are packed to the brim and PadBol (a mix of all racket sports) participation is huge. This then spills through to the young people. There are Government organised summer camps for kids in every small village and community gatherings where children run and race, play football in the street and swim their little wings off! Each community have an incredibly large number of ‘fiestas’ which combine sport, culture, history and tradition. Families eat together and the food is

real; grown in nearby farms and actually cooked by the family. It is a million miles away from the sedentary package-style holiday.

So, what needs to happen next? Families will be returning to the Middle East after their 8 to 10 week break and schools will commence. Make a plan for the WHOLE year, have a strategy, ensure quality family time together where you are active, use the beautiful parks and beaches we have, play games, find a new family hobby and take the stairs EVERYDAY! Hopefully, now that we have more walkways and dedicated paths there will be park, walk & cycle opportunities for getting to school or work.

Find good quality professionals who can assist your family with prescribing and planning activity and analyse the real nutritional value of the food you consume. Also start the question where your food comes from? You will be shocked and amazed by what you learn as imported ‘bulk’ food bought in by supermarkets can really have a detrimental affect on your family’s health and well-being. This really will impact the achievement and behaviour of both young people and adults alike. Failure to plan is planning to fail!

For more information on training and/or retreats for women, families and young people interested in NLP, Lifestyle Coaching, Nutrition and Exercise/Activity please get in touch – gilly@innergsolutions.com

WE ARE DESIGNED TO MOVE!

GILLIAN BRUNTON - MANAGING DIRECTOR -INNERG SOLUTIONS FZE InnerG Solutions is committed to improvingthe experience for Young People across the Region by upskilling the current workforce, creating strategies for effective change and provide Innovation, Integration and Inspiration.

Gillian Brunton – 055 104 4615 / www.innergsolutions.com / gilly@innergsolutions.com Follow on Instagram and Twitter - @innergise / #innergise

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IN TRENDZ SPORTS

THE BENEFITS OF

PILATES PILATES CAN REALLY MAKE A DIFFERENCE IN YOUR HEALTH WITHOUT TAKING A TOLL ON YOUR BODY

conventional workouts tend to work the same muscles. This leads weak muscles tend to get weaker and strong muscles tend to get stronger.

The result is muscular imbalance - a primary cause of injury and chronic back pain.

Pilates conditions the whole body, even the ankles and feet. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease, better performance and less chance of injury.

That’s why so many professional sports teams and elite athletes now use Pilates as a part of their training regimen.

LEARN HOW TO MOVE EFFICIENTLY

A REFRESHING MIND-BODY WORKOUT

abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.

By emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, you become acutely in tune with your body. You actually learn how to control its movement.

GAIN LONG, LEAN MUSCLES AND FLEXIBILITY

In Pilates the quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress.

More conventional or traditional workouts are weight bearing and tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.

DEVELOP A STRONG CORE - FLAT ABDOMINALS AND A STRONG BACK

CREATE AN EVENLY CONDITIONED BODY, IMPROVE SPORTS PERFORMANCE, AND PREVENT INJURIES

Pilates exercises develop a strong "core," or center of the body. The core consists of the deep

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In the same vein, a lot of these same

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Pilates exercises train several muscle groups at once in smooth, continuous movements. By developing proper technique, you can actually retrain your body to move in safer, more efficient patterns of motion - invaluable for injury recovery, sports performance, good posture and optimal health.

IT’S GENTLE… Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing. Pilates is so safe, it is used in physical therapy facilities to rehabilitate injuries.

BUT IT’S ALSO CHALLENGING… Pilates is also an extremely flexible exercise system. Modifications to the exercises allow for a range of difficulty ranging from beginning to advanced. Get the workout that best suits you now, and increase the intensity as your body conditioning improves.

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31

DENTAL CHECK

DR. SONAL MUDRALE GP Dentist

COSMETIC DENTISTRY While traditional dentistry focuses on oral hygiene and preventing, diagnosing and treating

oral

disease.

Cosmetic dentistry focuses on improving the appearance of a person's teeth, mouth and smile.

Technological advancements in natural-looking, toothcolored dental materials make today's

cosmetic

dental

treatments more durable and predictable than in past years.

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COSMETIC DENTISTRY TREATMENTS Teeth Whitening: Teeth whitening is perhaps the most commonly recommended cosmetic dentistry procedure.

Inlays/Onlays: Also known as indirect fillings, inlays and onlays made from porcelain or composite materials are a long-lasting yet cosmetic way to provide a "filling" to teeth with tooth decay or similar structural damage.

Composite Bonding: Chipped, broken, discolored or decayed teeth may be repaired or have their appearance corrected using a procedure called composite bonding. The result is a restoration that blends invisibly with the remainder of the surrounding tooth structure and the rest of your natural teeth to create a healthy, bright smile.

Dental Veneers: Composite or porcelain laminates that are adhesively bonded to the surface of a tooth to correct and repair chips and cracks will improve a worn appearance or severe tooth discoloration. Veneers may also be recommended if you have gaps in your teeth or if you have not had success with teeth whitening.

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ORTHODONTIC TREATMENT- Correction of mal aligned or irregularly placed teeth using Invisalign, Lingual or Clear Braces which are more acceptable.

Smile Makeover: Smile makeovers involve a comprehensive assessment of your smile esthetics in order to improve its overall appearance. Typically one or more cosmetic dentistry procedures, such as dental veneers, dental implants, gingival sculpting and teeth whitening, will be required for several teeth in both the upper and lower arches in order to achieve the look you want.

Full mouth reconstruction: While consulting with you about a smile makeover to primarily improve the esthetic appearance of your smile, your dentist may discover that there is a need to provide necessary treatment to correct functional problems with your bite, muscles, teeth and bone structure. If you need full mouth reconstruction, the materials available today make it possible for your dentist to provide you with durable, functional and clinically sound treatments that also look natural.

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DOCTOR'S SAY

HAND & SPORTS MEDICINE DR. JOSÉ M ROJO MANAUTE MD, PhD, FEBOT, EDHS/FESSH European Board Certified Orthopaedic Surgeon European Board Certified Hand Surgeon European Specialist in Sports Medicine European Specialist in Family Practice Medcareorthopaedics and spine hospital Unit of Hand Surgery, Dept. Orthopaedics Dubai, UAE

The hand, wrist and elbow are a delicate balance of bones, joints, ligaments, tendons, muscles, nerves, and blood vessels. Injury or disease of these components can result in pain and loss of function. Active patients of all ages find physical impediments to their chosen sports activities.

Whether an active golfer with a Carpal Tunnel Syndrome, a high school martial artist with Triangular Fibrocartilage Complex tear, a weight lifter with a Trigger Digit or a retired tennis player with a chronic epicondylitis, these patients can benefit from the latest Minimally, Ultra Minimally Invasive (Ultra-MIS) and Arthroscopicsurgical techniques available at Med care Orthopedics & Spine Hospital’s Unit of Hand Surgery.

Sports Medicine deals with physical fitness and the treatment and prevention of injuries related to sports and exercise. Dr. Jose M. Rojo (MD, Ph.D.) is a European Board Certified Hand Surgeon and a Specialist in Sports Medicine working at Medcare. He developed his passion for Hand Surgery after suffering a traumatic flexor tendon injury when rock climbing a hard route, which required a complex surgical repair.

From 2008 to 2013, Dr. Rojo coordinated at Madrid, Spain, the efforts of 23 Doctors in a Research project that gave birth to the concept of “Ultra-MIS”: surgical procedures performed thru incisions that are equal to or less than 1 millimeter and which have been able to replace traditional operations that required several centimeters. This team also developed several ultrasound-assisted minimally invasive techniques (2 mm to 2 cm incisions) for upper limb musculo skeletal pathology.

Ultra-MIS: General description Traditionally, the size of the surgical incision has depended on the surgeon’s need for visualizing the injured structures for differentiating them

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from the healthy anatomy. In this traditional surgery, the surgical wound is measured in centimeters, it needs stitching and post-operative pain can be severe. Many patients require hospital stays, complex surgical rooms and large amounts of surgical staff.

How are the techniques performed?

Ultra-MISprocedures have certain similarities with the techniques used for building ship models inside bottles. People that build ships need to see through a solid medium (crystal) and they work with small tools through the small entry of a bottle neck. In a similar fashion, Ultra-MIS requires visualization through solid anatomy (e.g. skin, etc.) and it employs small tools for fitting through 1 millimeter incisions. Visualization is achieved thanks to the use of ultrasound machines.

Sporting wrist injuries The wrist is the "cornerstone" of the hand and is the main tool for developing a large number of sports. A painful, unstable or deformed wrist causes a disability that is independent of the functional state of the fingers. In the athlete, pain is one of the main reasons for consultation, followed by loss of strength. In general, the causes of wrist pain in athletes can be divided into three categories: Neurological pain Mechanical pain Systemic pain Carpal Tunnel Syndrome

What is carpal tunnel syndrome (CTS)?

The carpal tunnel is a narrow passageway located on the palm side of the wrist and bound by bones and fibrous tissue. This tunnel protects a main nerve to the hand (median nerve) and the

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tendons that flex the fingers. CTS occur when the median nerve becomes entrapped and pressed at the carpal tunnel.

What are CTS symptoms?

People with CTS initially feel numbness and tingling of the hand in the palm side of the thumb to the ring fingers. These sensations are often more pronounced at night and may also be associated with manual and sports activities. If the disease becomes chronic, patients can develop a burning sensation, cramping or weakness of the hand.

What are the different treatments for CTS? A course of non-operative treatment (local steroid injection or splinting) is an option in CTS patients without evidence of advanced disease.

Early surgery should be considered as an initial option when there is clinical evidence of advanced disease or if non-operative treatment fails.

What is the risk/benefit for CTS Surgery?

Surgery may be performed with three different techniques: Open, Endoscopic and UltraMinimally Invasive Surgery.

Ultra-MIS for CTS The incision’s sizefor carpal tunnel release (CTR) has been described as classic (> 4 cm), limited (2 4 cm), mini (1.0 - 2 cm), percutaneous (0.4 - 0.6 cm) and ultra-minimally invasive, or “Ultra-MIS” (=1 mm). When comparing CTR techniques with different incision lengths, the smaller incisions show a faster return to work and better cosmetic results and lower pain rates.

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33

FAMILY HEALTH

HELP YOUR

CHILD SUCCEED 1. SELF-DISCIPLINE: Have a conversation about personal responsibility. As a parent, it’s our inclination to rescue our kids which sometimes means making a trip up to their school. Since school gives children an opportunity to practice their life skills in a safe environment.

2. CONFIDENCE: Talk about making good decisions and sticking to them. A child with good self-esteem will not cave to peer pressure. They will lead and not follow.

Make your child feel good about their reasoning and judgment. Then, you won’t have to worry that they will blindly follow others.

3. EXERCISE: If your child plays a sport, exercise time is automatically part of his schedule. But many tweens and teens don’t exercise on a regular basis if they aren’t involved in a team sport. Make physical activity part of your child’s daily routine. Kids spend several hours a day sitting at a desk, and then a few hours (or more) sitting down to do their homework. Make exercise a priority and a mental health break.

4. SET MEDIA LIMITS: Twitter, Facebook, cell phones, text messaging, video games, TV shows, and surfing the web. As if school, homework, and after-school activities aren’t enough, electronic communications and screen time can take up the rest of a child’s waking hours. Make a family plan to spend time together without disruption from a TV or a friend who is calling or texting your child during dinner. Turn off the electronics completely or set a curfew for them.

5. SLEEP: Sleep is powerful and underrated. With so many things on your child’s plate, they may sacrifice sleep to cram for a math test or have a text conversation with their best friend. Remind your child how much better they will feel (and how much better they will perform on that math test) if they get the sleep their body needs. Set a reasonable bedtime and try to enforce it as much as possible.

In photo: R.C. Katuwal & Rakshan Katuwal

Fact Check DID YOU KNOW MEASLES VACCINES ARE MADE USING CHICK EMBRYOS?

A: It is made by taking the measles virus from the throat of an infected person and adapting it to grow in chick embryo cells in a laboratory. As the virus becomes better able to grow in the chick embryo cells, it becomes less able to grow in a child’s skin or lungs. When this vaccine virus is given to a child it replicates only a little before it is eliminated from the body. This replication causes the body to develop an immunity that, in 95% of children, lasts for a lifetime

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