Magazine Holmes Place #03 by Holmes Place International

MAGAZINE HOLMES PLACE - EDITORIAL - 03

People experience new beginnings all the time and we at Holmes Place are all for it. Inspiring people to make the change, supporting their commitment and recognizing their achievements to being happier, healthier and having more fun and is what truly motivates us. Change is often a pretty daunting prospect, so we decided to help you make the best start possible to achieving your fall/winter goals by reintroducing you to your club. The starters kit is a great way to get started or help someone you care about get started. From what to pack, how to make the most of each club zone to the best in training the mind, body and soul, this issue has it all. Experts believe 21 days is the time needed to be able to form and maintain new habits. Not surprisingly, researchers have also found that people that enjoy exercise create the habit and achieve their goals. Hence, we’ve designed a 21 day plan made to enjoy, keeping it interesting and easy to implement into your current lifestyle. ‘Your mission, if you choose to accept it’, is to follow the plan we’ve designed for each day, uncovering new tips, tricks and suggestions as you follow the calendar. And finally what’s a challenge without reward? The success of our Healthy Chocolate Cookies recipe in our last issue inspired us to tweak some more classic favorites into surprisingly healthy, low calorie, flavorful treats! Enjoy, you’ve earned it!

Chief Marketing Officer Holmes Place

Join us at:

MAGAZINE HOLMES PLACE - INDEX - 04

INDEX 8 PROPERTY

Holmes Place Worldwide BV NIPC: 813459655B01 Leidsegrach 1016 CM Amsterdam

PUBLISHED BY

/O2 Produções Audiovisuais, Lda EDITORIAL, ADVERTISING AND ADMINISTRATION: Rua da Bela Vista nº 74, 2750-204 Cascais

CEO Filipe Schwab Capela EDITOR Paula Santos EXECUTIVE PRODUCER Patricia Hibon

RUNNING + YOGA + MEDITATION

ENJOY THE JOURNEY THE 21 DAY PLAN

YOGA EVERYTHING YOU NEED TO KNOW ABOUT BEING A YOGI

RUNNING REASONS YOU SHOULD TAKE UP RUNNING KNOW

ON MEDITATION

ART DIRECTOR Malgorzata Marszalek COMMERCIAL DEPARTMENT /O2 Produções Audiovisuais info@o2av.com

THE BENEFITS OF COMBINING

INTERVIEW WITH JONATHAN FISHER

MEDITATE TAKE FIVE MINUTES AND REAP THE BENEFITS

MAGAZINE HOLMES PLACE - INDEX - 05

WARMER FLAVORS FOR COLDER DAYS

SOOTHING SPLIT MOONG DAHL

BAKED HERB & OLIVE RICOTTA

EASY VEGAN PANCAKES

AYTANA’S WINTER WARMING DAHL

GYM: PACK TO START

WHAT TO PACK FOR THE GYM

EXPLORE OUR GROUP CLASSES

THE CLUB ROAD MAP

MASSAGE

QUIZ CAN YOU LIVE TO 100? TAKE THE 20 QUESTION FUNDAMENTAL QUIZ

CLUB ETIQUETTE

THE MACHINES AND WHAT THEY DO

WELLNESS FACILITIES

WHY SHOULD YOU JOIN A CLUB

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 06

THE 21 DAY PLAN HERE’S YOUR 21 DAYS HEALTH PLAN WITH SIMPLE LIFE STEPS THAT CAN DETOX YOUR BODY AND IMPROVE YOUR MOOD, YOUR STRENGHT AND YOUR HEALTH. ENJOY EVERY SINGLE DAY, FEEL GREAT, AND... ENJOY THE JOURNEY!

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 07

MAGAZINE HOLMES PLACE - THE BENEFITS OF THE PLAN - 08

THE BENEFITS OF COMBINING

RUNNING

YOGA MEDITATION YOGA AND MEDITATION ARE THE PERFECT COMPLEMENTARY PRACTICES TO RUNNING. TAKING PART IN YOGA CLASSES CAN HELP YOU STRENGTHEN AND STRETCH YOUR MUSCLES, IMPROVE YOUR BREATHING AND INCREASE YOUR MINDFULNESS.

Through regular participation in yoga classes and dedication to finding sacred time for meditation, you can both increase your physical capability and better center yourself mentally and spiritually. Due to its repetitive nature, running can lead to tension, pain, muscular stress, injury and may result in muscular imbalances in the long run. Taking part in yoga can be really beneficial on a physical level as it helps to restore balance and symmetry to the body and strengthen and relax the muscles that facilitate the movement in running. It can also be beneficial on a mental level: allowing you to be more in tune with your body, control your breathing and heighten your senses to the world around you so that your mind becomes clearer and more lucid when you run.

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In yoga, youâ&#x20AC;&#x2122;re encouraged to accept the body and mind that you have on that day and push it to itâ&#x20AC;&#x2122;s limits and beyond. Here are some tips from meditation that can greatly improve your experience in both running and in yoga: Focus on your breathing Heighten your senses Notice your posture Release and let the energy flow Keep your breathing consistent to improve your mental clarity and release tension and stress in both mind and body Start noticing what you are feeling. Scan your body from the feet up and become aware of the sensations in your body, from your extremities to your core Be attentive to your position and how you distribute your weight on the floor. Notice your alignment and focus on your stability Aim to release tension in your body and imagine that you are opening all the channels of your body to let the energy and positivity in Allow yourself to be in the present moment and to really listen to your body

Like yoga, running can help you achieve a stronger body and mind connection. In both practices, we rely on listening to the body to drive us forwards towards our next goal. Enduring an intense pose is a lot like enduring a long or a fast run. Once you get good at doing these things, you can heighten the experience of every activity you choose to take part in - and therefore greatly increase your happiness in your daily life. You may gain greater awareness of your own physical ability and capacity to push beyond your limits, which can be empowering and invigorating. Running, yoga and meditation all serve to slow the rate at which your mind is working and make each thought clearer and meaningful.

You can experience some of your clearest moments while practicing these activities; which will help you be more present in the moment while experiencing greater enjoyment and positivity in your daily life.

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 10

INSPIRATION

Tuesday

List 3 things you are looking forward to

YOGA AND MEDITATE 10 MIN 5 minute meditation + 5 minute yoga

HEALING GINGER HONEY AND LEMON TEA Ingredients

RUN/WALK 20 MIN 15 minute walk + 5 minute run

BENEFITS & TIPS Ginger: unpeeled and cut into thin slices. The amount of surface area you expose and the thinner you slice, the more kick you will taste.

• • • • •

1 inch by 2 inch piece of ginger 1 big tablespoon of raw honey 1/2 – 1 lemon, freshly squeezed 2 pinches of salt 2 pinches of freshly ground black pepper

Preparation Place in a cup and fill with steaming hot water. Stir. Taste. Add more honey, or more lemon until perfect. It’s also great if left to sit at room temperature so the ginger infuses all its goodness.

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 11

Wednesday

BORAGE AND MINT TISANE Ingredients • •

BENEFITS & TIPS Borage supposedly has properties that give a feeling of euphoria and happiness. It’s said to give courage, joy, help with feelings of vulnerability and disjointedness

A few Borage leaves Mint leaves

Preparation In a cup of boiling water, place a few roughly chopped borage leaves, a few flowers and fresh mint leaves. Always cover the tea when steeping to keep in the volatile oils which hold all of its beneficial health benefits.

YOGA AND MEDITATE 10 MIN

10 minute meditation

RUN/WALK 20 MIN 15 minute walk + 5 minute run

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 12

Thursday

RUN/WALK 25 MIN 15 minute walk + 10 minute run

LEMON VERBENA & MINT & GINGER Ingredients • • •

Lemon verbena Peppermint/mint Ginger

Preparation Toss the ingredients in a pot (preferably a glass one), and add boiling water and a few teaspoons of honey/agave syrup if prefer a sweetener. Let sit for about 5 minutes and indulge.

YOGA AND MEDITATE 15 MIN 10 minute yoga + 5 minute meditation

BENEFITS & TIPS Lemon Verbena Tea – remedy for exhaustion and depression; useful as a diuretic, sedative, antispasmodic, astringent, or aphrodisiac tonic.

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 13

Friday

BENEFITS & TIPS

YOGA AND MEDITATE 5 MIN

In the language of flowers, they stand for patriotism and fatherly love. If you graze or scratch yourself, smearing a bruised leaf over the area will aid in a swift healing. Nasturtiums have a high concentration of vitamin C, iron and other minerals, and are also a natural antibiotic. Apparently, it is great for the hair, as nasturtium tea applied to the head scalp, increases circulation and hair growth. It is also a great toner for oily skin.

5 minute meditation

INSPIRATION

It’s Friday! Take your diner out into the balcony or do a carpet picnic.

NASTURTIUM TISANE Ingredients • • •

Nasturtium flowers leaves buds

Preparation

RUN/WALK 25 MIN 20 minute walk + 5 minute run

Place one cup of flowers, leaves and buds in a liter of boiling water in a jug. Cover and allow to brew for 15 mins. Strain and drink or use a hair rinse or toner this is also a great spray over plants to protect them against unwanted bugs.

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 14

YOGA AND MEDITATE 15 MIN 15 minute yoga

GREEN LEMONADE Ingredients •

BENEFITS & TIPS You can choose to add different greens, from cabbage to coriander, choose according to your taste. A freshly made juice bypasses the need to digest the fibers before you get all the nutrients of the fruits and vegetables.

• • •

2 handfuls of spinach, kale or chard (stems and all) 1/2 lemon (peel and all) 1 medium cucumber 2 green apples

Preparation Rinse all ingredients and put through a juice machine in the order they appear.

Monday

INSPIRA TION

List 3 th in you wis gs h fo this we r ek.

RUN/WALK 30 MIN 30 minute walk

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 15

Tuesday

BENEFITS & TIPS Sage Tea – soothing and quieting to the nerves; sore throat, cold sores, fevers and congestion antidote; regulate hormones.

RUN/WALK 30 MIN 15 minute walk + 15 minute run

SAGE & GINGER TISANE Ingredients • •

Sage Ginger tisane

Preparation

YOGA AND MEDITATE 20 MIN

10 minute meditation + 10 min yoga

Toss the ingredients in a pot (preferably a glass one), and add boiling water and a few teaspoons of honey/agave syrup if prefer a sweetener. Let sit for about 5 minutes and indulge.

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 16

Wednesday

LEMON THYME & MINT & GINGER TISANE Ingredients • • •

Lemon thyme Peppermint/ mint Ginger tisane

BENEFITS & TIPS Mint Tea (of any kind) – soothing for digestive tract; effective against stomach gas or spasms, vomiting, intestinal parasites, excessive acidity and colic.

Preparation Toss the ingredients in a pot (preferably a glass one), and add boiling water and a few teaspoons of honey/agave syrup if prefer a sweetener. Let sit for about 5 minutes and indulge.

INSPIRATIO

Call a friend yo u haven’t seen in a while.

YOGA AND MEDITATE 35 MIN 20 minute yoga + 15 minute meditation

RUN/WALK 15 MIN 15 minute run

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 17

YOGA AND MEDITATE 5 MIN

5 minute meditation

Thursday

POST WORKOUT SMOOTHIE Ingredients • • • • •

1 cup soy/skimmed milk 1 banana handful of blueberries (frozen or fresh) 2 tab natural organic yoghurt (sugar-free and no additives) 2 tab natural soy whey protein powder (Aim for natural, with no other additives.)

Preparation Add ice cubes to blender. Crush lightly first. Add all other ingredients. Blend till smooth. The crushed ice makes it quite a thick smoothie, but if you prefer a liquidy consistency, lessen or omit the ice cubes.

RUN/WALK 40 MIN

30 minute walk + 10 minute run

BENEFITS & TIPS

A substitute of high protein powders, with no additives, a lot less expensive and better tasting. A perfect postexercise drink for replacing energy and aiding muscle recovery.

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 18

BENEFITS & TIPS Ginger Tea (pieces of fresh ginger) – promotes cleansing of the system through perspiration; useful for bloating, menstrual cramps; onset of a cold or flu to ease effects; ease morning sickness or alleviate colds.

LEMONGRASS & GINGER

Friday

Ingredients • •

lemongrass ginger

Preparation Toss the ingredients in a pot (preferably a glass one), and add boiling water and a few teaspoons of honey/agave syrup if prefer a sweetener. Let sit for about 5 minutes and indulge.

INSPIRATION

Try something new for dinner, an ingredient, flavor or recipe you’ve never tried before.

RUN/WALK 15 MIN 15 minute walk

YOGA AND MEDITATE 30 MIN 20 minute yoga + 10 minute meditation

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 19

INSPIRATION

t2 Today you’ve go lain, minutes to comp Use them wisely lain and don’t comp again.

Monday

RUN/WALK 35 MIN 15 minute walk + 20 minute run

BENEFITS & TIPS Ginger: unpeeled and cut into thin slices. The amount of surface area you expose and the thinner you slice, the more kick you will taste.

HEALING GINGER HONEY AND LEMON TEA Ingredients • • • • •

1 inch by 2 inch piece of ginger 1 big tablespoon of raw honey 1/2 – 1 lemon, freshly squeezed 2 pinches of salt 2 pinches of freshly ground black pepper

YOGA AND MEDITATE 25 MIN

20 minute yoga + 5 minute meditation

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 20

Tuesday

YOGA AND MEDITATE 40 MIN 30 minute yoga + 10 minute meditation

SAGE & LEMON THYME & PEPPERMINT RUN/WALK 20 MIN 20 minute run

BENEFITS & TIPS Peppermint Tea – a strong cup will act more powerfully than any liquor stimulant, bringing natural warmth and glow; allays nausea.

Ingredients • • •

Sage Ginger tisane Peppermint

Preparation Toss the ingredients in a pot (preferably a glass one), and add boiling water and a few teaspoons of honey/agave syrup if prefer a sweetener. Let sit for about 5 minutes and indulge.

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 21

Wednesday

BENEFITS & TIPS

NASTURTIUM TISANE

Ingredients • • •

Nasturtium flowers leaves buds

Preparation Place one cup of flowers, leaves and buds in a liter of boiling water in a jug. Cover and allow to brew for 15 mins. Strain and drink or use a hair rinse or toner this is also a great spray over plants to protect them against unwanted bugs.

INSPIR ATION

Draw

some you li thing ke.

YOGA AND MEDITATE 20 MIN

10 minute yoga +10 minute meditation

RUN/WALK 40 MIN 40 minute run

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 22

Thursday

GREEN SMOOTHIE Ingredients • • • • •

YOGA AND MEDITATE 10 MIN 10 minute meditation

BENEFITS & TIPS Rotate your leafy greens according to family. Crucifers: kale, collard, arugula (rocket), cabbage, bok choy, radish greens, mustard greens, broccoli Amaranth : spinach, chard, beets Asteraceae : dandelions, leaf lettuce, romaine lettuce Apiaceae : parsley, cilantro, anise, celery, chervil, dill, fennel, parsnip Poaceae : wheatgrass

• • • •

• •

1 large green apple 2 Medjool dates handful of cranberries 1/2 lemon (peel and all) 1 inch chunk of ginger, peeled and roughly chopped 1/2 avocado and/or 1/2 banana handful of sunflower sprouts or mung beans sprout small bunch of parsley generous mix of greens (spinach, kale, rocket, chard, lettuce or radish leaves, arugula,….) 1 1/2 cups of almond milk 1 cup apple juice

Preparation Place all the ingredients in the blender. The blender will be quite full. Green powders can also be added. Blend until creamy and smooth.

RUN/WALK 50 MIN 20 minute walk + 30 minute run

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 23

INSPIRATIOwN a

o follo Start t rsonality e pe positiv ial media on soc akes that m py. p you ha

Friday

YOGA AND MEDITATE 10 MIN 10 minute meditation

GREEN LEMONADE RUN/WALK 40 MIN

Ingredients

20 minute walk + 20 minute run

•

• • •

2 handfuls of spinach, kale or chard (stems and all) 1/2 lemon (peel and all) 1 medium cucumber 2 green apples

Preparation Rinse all ingredients and put through a juice machine in the order they appear.

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 24

Monday BENEFITS & TIPS

LEMON THYME & MINT & GINGER TISANE Ingredients • • •

Mint Tea (of any kind) – soothing for digestive tract; effective against stomach gas or spasms, vomiting, intestinal parasites, excessive acidity and colic.

Lemon thyme Peppermint/ mint Ginger tisane

Preparation Toss the ingredients in a pot (preferably a glass one), and add boiling water and a few teaspoons of honey/agave syrup if prefer a sweetener. Let sit for about 5 minutes and indulge.

RUN/WALK 30 MIN 15 minute walk + 15 minute run

INSPIR ATION Get

a pla a hom nt and give e. ( it somet name it after h a song ing you like, , a cha movie racter, a title)

YOGA AND MEDITATE 30 MIN 20 minute yoga + 10 minute meditation

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 25

Tuesday

RUN/WALK 50 MIN 20 minute walk + 20 minute run

BENEFITS & TIPS

A substitute of high protein powders, with no additives, a lot less expensive and better tasting. A perfect postexercise drink for replacing energy and aiding muscle recovery.

POST WORKOUT SMOOTHIE Ingredients • • • • •

YOGA AND MEDITATE 10 MIN

10 minute meditation

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 26

Wednesday

YOGA AND MEDITATE 40 MIN 30 minute yoga + 10 minute meditation

BENEFITS & TIPS Sage Tea – soothing and quieting to the nerves; sore throat, cold sores, fevers and congestion antidote; regulate hormones.

SAGE & GINGER TISANE Ingredients • •

Sage Ginger tisane

Preparation Toss the ingredients in a pot (preferably a glass one), and add boiling water and a few teaspoons of honey/agave syrup if prefer a sweetener. Let sit for about 5 minutes and indulge.

RUN/WALK 20 MIN 20 minute run

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 27

Thursday

BORAGE AND MINT TISANE Ingredients • •

A few Borage leaves Mint leaves

Borage supposedly has properties that a feeling of euphoria and happiness. It’s said to give courage, joy, help with feelings of vulnerability and disjointedness

INSPIRATION Turn on the music (no tv, no internet this evening)

RUN/WALK 35 MIN 15 minute walk + 20 minute run

YOGA AND MEDITATE 25 MIN

15 min yoga + 10 minute meditation

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 28

Friday

INSPIRATION List the things that made you happy this week.

RUN/WALK 40 MIN 40 minute run

BENEFITS & TIPS Thyme Tea sweetened with honey – excellent soothing cough mixture, helpful in fevers, relieves headaches, acts as a mood elevator, expels gas, and increases perspiration.

THYME & SAGE Ingredients • •

Thyme Sage

Preparation

YOGA AND MEDITATE 20 MIN 15 minute yoga + 5 minute meditation

Toss the ingredients in a pot (preferably a glass one), and add boiling water and a few teaspoons of honey/agave syrup if prefer a sweetener. Let sit for about 5 minutes and indulge.

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 29

LEMON VERBENA & MINT & GINGER Ingredients • • •

Lemon verbena Peppermint/mint Ginger

Preparation

YOGA AND MEDITATE 20 MIN

10 minute yoga +10 minute meditation

Toss the ingredients in a pot (preferably a glass one), and add boiling water and a few teaspoons of honey/agave syrup if prefer a sweetener. Let sit for about 5 minutes and indulge.

Monday

I INSPIRAT

ou’re y s k thin r. List 3 nkful fo tha

BENEFITS & TIPS

RUN/WALK 40 MIN 10 minute walk + 30 minute run

Lemon Verbena Tea – remedy for exhaustion and depression; useful as a diuretic, sedative, antispasmodic, astringent, or aphrodisiac tonic.

MAGAZINE HOLMES PLACE - 21 DAY PLAN - 30

Tuesday

GREEN LEMONADE Ingredients • • • •

2 handfuls of spinach, kale or chard (stems and all) 1/2 lemon (peel and all) 1 medium cucumber 2 green apples

Preparation Rinse all ingredients and put through a juice machine in the order they appear.

INSPIRATION YOGA AND MEDITATE 30 MIN

Just keep on doing it

15 minute yoga + 15 minute meditation

RUN/WALK 30 MIN 15 minute walk + 15 minute run

MAGAZINE HOLMES PLACE - YOGA - 32

EVERYTHING YOU NEED TO KNOW ABOUT BEING A YOGI

MAGAZINE HOLMES PLACE - YOGA - 33

Ever considered taking up yoga? It’s packed with physical & spiritual benefits to match all needs, and we think you’ll love it. Learn more here •

It may have been born in ancient India 5000 years ago, but yoga never seems to have gone away.

•

Today, millions of people still practice it and find it just as relevant for our modern lives.

•

With the aim of creating the perfect balance between your mind and body through a mixture of poses and breathing exercises, yoga also teaches that deeper, spiritual levels can be accessed through physical methods.

•

Want to take a break from the scrum of busy modern life? Yoga could be the perfect solution for you - it’s a great way to unwind and you don’t have to neglect your work out, either.

•

Yoga has a ton of physical benefits, including improving your flexibility, which helps issues with posture and building your muscle strength - a protection from arthritis.

•

Need more? It can also drop your blood pressure, boost your immune system functionality and make your limbs less tense. Not to mention that it can protect from digestive issues such as irritable bowel syndrome and keep allergies and viruses at bay.

•

And that’s without considering all the mental benefits it gives you, too, including improving your sense of inner peace and encouraging your self-care.

MAGAZINE HOLMES PLACE - YOGA - 34

THERE ARE SIX PRINCIPLE TYPES OF YOGA THAT ARE STILL PRACTICED TODAY - HATHA, RAJA, JNANA, TANTRA, KARMA AND BHAKTI YOGA. HATHA YOGA IS THE ONE YOU’RE MORE LIKELY TO COME ACROSS IN YOUR GYM OR FITNESS CLUB, AS IT’S THE ONE WHICH IS BURSTING WITH PHYSICAL BENEFITS AND IS THE BASE-FORM OF ALL OTHER YOGA TYPES. HERE’S THE BASICS ON EACH TYPE…

HATHA The most popularly practiced form and defines the type of yoga which combines different postures and breathing exercises to purify your body and mind. It’s even recommended by doctors as a brilliant form of physical therapy.

TANTRA Tantra is based upon sex; a ‘spiritual way to enjoy sex in a more sublime form’. There are two main branches - Dakshinachara and Vamachara, which encompass different elements, both boosting your sex life to a higher level.

RAJA The form practiced by those who use meditation to achieve more than just physical and mental fitness, a.k.a., deeply religious people or sages.

MAGAZINE HOLMES PLACE - YOGA - 35

ANUSARA ASANA MEDITATION MUDRA NAMASTE OM PRANA UJJAYI VINIYOGA YOGI

JNANA Jnana means ‘wisdom’ in Sanskrit and this form of yoga requires the individual to read ancient scriptures alongside practicing the physical sport itself. It aims to develop their intellect and their connection with the wider universe.

KARMA Karma is the belief that a person’s actions will impact on their future, based on the notion that humans and the universe are interconnected. This type of yoga promotes selflessness and purity to improve your karmic cycle.

BHAKTI Based on love - the love of God, all life and of mankind. When meditating, it’s supposed that all your energy is boosted towards being a more loving and tolerant individual.

A more upbeat form of yoga, focusing on mood improvement and injury prevention. A great practice for beginners A yoga posture/pose A practice which focuses and calms the mind using, chiefly, breathing techniques The hand gestures used in yoga A greeting A mantra, often repeated during meditation Energy or life force A breathing technique A class in which a lot of attention is paid to each individual and their needs An individual who practices yoga.

Still interested? You’re almost ready to sign up to your first class, but before you do, why not check out these universal yoga terms to impress your group?

MAGAZINE HOLMES PLACE - RUN - 36

REASONS YOU SHOULD TAKE UP RUNNING

NOW!

MAGAZINE HOLMES PLACE - RUN - 37

MAKE RUNNING A PART OF YOUR ROUTINE & YOU COULD FEEL 30+ DIFFERENT BENEFITS. If someone says ‘run a marathon’, do you think ‘I may as well try to swim to Mars’? Even for a treadmill-loving gym goer, the thought of clocking up that 42.195 km can feel like a challenge too far. But don’t let that put you off running altogether. Whether you do decide training for a marathon or simply fancy getting out into nature a couple of times a week, there are dozens of compelling reasons to lace up those shoes and get out there.

7motivators HERE ARE OUR TOP

BOOST ENERGY

Rather than tiring you out, spending energy generates more energy. You little dynamo!

BUST STRESS Running is a brilliant way of raising seratonin levels - that cheeky mood-enhancing hormone.

Running Terms

Now that you’ve got the knowledge, it’s time to get the language. Brush up on your running dictionary with this shortlist of must-know terms: AEROBIC: Running long distances at an easy pace (perhaps walking or jogging) ANAEROBIC: Running short distances at an intense pace (perhaps sprinting) BONK: When you “run out of fuel”, have no energy left CADENCE: The number of steps taken per minute when running CROSS-TRAINING: Sports other than running that runner’s do FORM: The general term which refers to your running technique FUEL: Refers to the food you eat to keep you going when running MARATHON: 26.2 miles PLYOMETRICS: A jumping exercise, where you land first, and then jump RUNNING ECONOMY: Refers to how much oxygen you use when running TEMPO RUN: A tougher form of speed training - runners make themselves run a certain pace for an extended period of time (usually around twenty minutes) TRAIL RUNNING: Running on a trail path (as opposed to road/track).

IMPROVE SELF-ESTEEM

Studies show that runners who got out into nature and reported higher self-esteem than those running in an ugly environment.

SLEEP BETTER

Scientists have proved that running leads to better quality sleep. Top notch zzzzzs is a tempting motivation, even for the laziest among us.

TOUGHEN UP

You might feel the ache in your legs but when you run, it’s also toning your core, meaning better posture, balance and fewer bad backs.

DITCH THE WEIGHT

If you’ve got a weight-loss goal, running really is your friend. For a 130lb person, we’re talking more than 600 calories an hour.

IMPRESS YOUR DOCTOR

Did you know that running strengthens your lungs and prevents high blood pressure? It’s also good for your immune system, increases your bone density and aids your joint stability.

Running doesn’t stop there - ultimately, it can improve every area of your life. You can do it anywhere, which is a good start - in the countryside, on the beach, through the city streets - making it an incredibly freeing and flexible enterprise. And don’t tell anyone but it gives you an excuse to eat more carbohydrates (equalling all of the pasta and none of the guilt).

MAGAZINE HOLMES PLACE - ON MEDITATION - 38

On MEDITATION INTERVIEW WITH JONATHAN FISHER

For people that are interested I would refer them to a book, that my teacher published a few months ago, called the Sacred Tradition of Yoga – Shambhala Publications - and this book explains the sort of things we’ve discussed but from a true master of meditation in his one words.

WWW

Buy here

MAGAZINE HOLMES PLACE - ON MEDITATION - 39

JONATHAN FISHER, CEO OF HOLMES PLACE GROUP, FAMILY MEN AND FATHER OF TWO IS A STRONG ADVOCATE FOR THE INCORPORATION OF MEDITATION IN EVERYDAY LIFE. IN A CASUAL CONVERSATION WE TRIED TO UNDERSTAND HOW MUCH WEIGHT AND INFLUENCE CAN THIS PRACTICE HAVE IN HIS SUCCESS IN BUSINESS AND IN THE PURSUE OF HAPPINESS.

1 How did you first come to know about meditation? I remember when I was a young boy, about 8 years old, I used to go with my father for a run on the weekends. He would meet up with a friend and run around this park, it was about 3k/5k run. And I would be happy because I was going with my father. His friend was a good athlete. He was a black belt in karate and at the end of one of these runs he said “do you want to try and do meditation?” and I had never heard about meditation at all and he said “ok, sit down”; he was instructing my father mainly but I was joining along. I sat down on my heels as he instructed and then he said, visualize some colors and I remember seeing these colors and I remember time just sort of slowing down and I still have that vivid memory. I think that was the first time I was introduced directly to meditation. But growing up trough my childhood I was always quite interested in people who seemed to have the ability to transcend the difficulties of their situation an overcome them accordingly. They were somewhat heroic figures and these heroes that I identified with trough television they had this sort of composure and peace of mind so that when things were getting really dangerous or very conflictual around them, they were able to act with very cool head, either with violence or with diplomacy but they were able to solve the situation, so I identified with that.

2 After that first encounter and after those inspirational figures, there came a time you decided to take meditation seriously… when did it happen? It was only later in my life, towards my early twenties, that I actually felt the need for doing something different in my life. And it was really just a feeling, trough circumstances in my life

that the way I was living just wasn’t giving me what I was looking for. There was a sense of crisis around my tools available to achieve what I wanted to achieve. I think everybody has that feeling of crises to a certain degree when they feel that they don’t have the tools to achieve what is being demanded of them or they don’t have the tools to get what they want out of life. Sometimes you can be very clear about that in your mind and sometimes it can be somewhere in the background, this feeling that you are not really achieving what you want to achieve, that you are not really feeling comfortable with the life that you are living. And so I felt that and at that point in time I understood that I really needed to go back to the very, very basics of how I was approaching my life. It wasn’t just about having another tool to deal with this particular issue or that particular issue. I really need to take a look at the hole way was approaching my life.

3 What did you do in order to begin? The first thing I realized was that I didn’t know what to do so I looked for a teacher, in general. I think this is very important, you know, when you want to start doing something, you want to start making progress in something take the benefit of an expert, look for an expert. If you want to start learning how to cook, start learning from someone who has cooked for many years and is very good at cooking. If you want to start doing athletics then go to an athletics coach, if you want to start doing business go to someone who has done a lot of business. So, I think that whatever field you are looking for to make progress in your life, try to identify an expert in that field and try to build a relationship with that expert. It will speed up your progress and it will also reduce the amount of troubles that you’ll have on your journey. So I’m a great believer in try to identify experts in particular fields and taking guidance from them.

4 What can someone who finds this interesting and wants to start meditating do? Everyone is different. So in terms of trying to understand how to implement meditation into your life there isn’t actually any formula, everybody is different, and part of the problem of when people are trying to do meditation is that they try to take a formula approach and they try and the fell “well, this doesn’t work for me”. According to the teachings that I’ve benefited from, meditation is a very natural state of mind, it is just as natural as the waking state, which we are enjoying at the moment, we are speaking, listening, observing what is happening and using all of our five senses, and it is just as natural as the sleep. So for example, different people get to sleep easily and with difficulty, it depends on them. So some people can get into bed, put their head on the pillow and they’re asleep in two seconds, and some people need to go to a whole ritual of how to go to sleep at night, it will take them some time. So according to your mental and physical constitution you may find meditation quite easily and it will happen quite easily and naturally, while other people it may take some time. Also the preparation to do meditation is very important. If you wanted to do a 5k run and you’ve never done any running, and you’re overweight, and you’ve got sore knees and you’re flat-footed than clearly you are going to need to start to walk before you run, you are going to need to start trimming down loosing some weight, to do some exercises for your feet so that they become healthy and all of these things. If you start doing the 5k run, you’ll say “hey, this is not for me”, when as an actual fact as a human being you are designed to be able to run, in the same way that we are designed to be able to enjoy the state of meditation but you need to understand where you are at and you may need to do a lot of preparatory work in order to enjoy that state. So the mistake that a lot of people make is that they’ll jump straight into meditation, or they’ll jump straight into the 5k run when as an actual fact what they need to do is to start doing some stretching.

5 How has meditation helped you thrive in business? Meditation can be used to drive benefit in many dimensions in your life. I often get asked the question, “does meditation help you in business?” because I work as businessman, as a director of a company, a multinational organization with many people, and the answer to that is a very big: yes. Meditation does help with business and there are actually many clear logical, even mechanical reasons, as to why that is. One of the benefits of meditation is that

MAGAZINE HOLMES PLACE - ON MEDITATION - 40

your ability to focus your mind on something becomes enhanced. So whenever we focus our mind on something our understanding of that thing becomes better, becomes deeper, becomes more accurate, becomes more exact. So, in business you are making a series of decisions based on the information you have available to you, the more you are able to focus on the matter at hand the better your decision making process will be. Often times we make bad decisions because our mind is very scattered and it is not focused. One of the things that scatters our minds makes it unable to focus are our emotional states. When we are very driven by an emotional state, it can be worry, it can be fear, euphoria, passion, anger, greed, whatever emotional state that you’re experiencing that will cloud your judgment and it will stop you perhaps from making the appropriate judgment for any given situation and what meditation allows you to do is it allows those emotional states to be a lot more moderated. So those emotional states will still come but they’ll control you or overwhelm you to a much lesser degree. As a result of that your ability to operate within an organization, to listen to people, to understand what they are saying to understand where it is they are coming from and to understand what is the right way to deal with a situation improves. This is on a business level but the benefits of meditation are actually a lot deeper and fundamental than that. Because fundamentally speaking: why do people want to succeed in business? They want to succeed in business because they want to have success and trough that success they want recognition and they want material wealth, and all of those things that they are looking to accumulate so that they can experience happiness, have a happy life. And they believe that these things will provide them with happiness and for those people who have achieved recognition, who have achieved material wealth, who have achieved success, they know for a fact that those things aren’t keys to happiness, they don’t unlock happiness. Meditation actually starts to unlock the source of happiness itself and as a result of that you become less depended on whatever it is you’re doing for your happiness. And what that can do is it can free you up to be more creative and to be less pressured in the way you approach your life activitiesand that actually leads to an enhancement as well. People who are succeeding and making progress in their meditation will appear to be more and more content with their life, irrespective of what is happening in their life. And I think thisis the key point for anyone looking to do meditation: yes, meditation can help you improve in your activities and help you improve your results, but the fundamental result of meditation is that it enables you to achieve contentment with yourself and if you’re content with yourself than you can enjoy life a lot more.

TO ANYONE WHO WOULD LIKE TO START THIS JOURNEY, THE CORRECT THING TO DO IS TO START LOOKING FOR AN APPROPRIATE GUIDE OR TEACHER FOR MEDIATION, THIS IS THE THING TO DO. THEN THE QUESTION IS: “HOW DO YOU IDENTIFY A GOOD TEACHER FOR MEDITATION?” I think the first thing to understand is you must go to someone who has experience and you must understand, in terms of speaking and hearing them, understand what degree of ego they have, because as progress is made in meditation so should someone’s ego be reduced, there is a correlation. If someone is a meditation teacher and you’re coming across them feeling they are quite bloated up, enjoying their status as a meditation teacher, feeling proud of their position, then in many ways this is a sign that this person is perhaps not the right person to guide you in meditation. If you identify a humble person, who has had some experience in meditation than you should start peaking to them to understand whether you feel they are the right person to guide you. There are too many people who are, unfortunately, presenting themselves as qualified or certified to actually guide someone in meditation. And as a result of that many people try meditation and then they’ll say: “no, this is not for me.” Coming back to what I’ve said earlier, the natural fact is that the practice of meditation should only be started when someone has the suitable requirements or fitness to actually do meditation. My teacher sometimes gives the example, if you are going on a train that is traveling at 50km/ hour and someone tells you to get off the train you’ll say “this is crazy. This is not for me; if I get off the train I will hurt myself. This will not feel good.” But if you managed to slow the train down so that is going at walking speed and someone says get off the train you’d say “yes, I can do that”. So this train that we’re speaking about is the mind. The mind is rushing out at huge speed to the external world, gathering information, connecting with things and trying to achieve enjoyment and happiness. And to do meditation you need to slow that speed down first. If you try to do meditation when the mind is used to going out you’ll feel like you’re up against something that is very hard to do. As I said before, meditation is very natural; it’s a natural state, as natural as going to sleep at night.

MAGAZINE HOLMES PLACE - ON MEDITATION - 41

WHAT IS MEDITATION? UNDERSTANDING THE PHILOSOPHY Meditation is an inbuilt mechanism that is present in the human system and the problem is that in our society, in our culture today, not only have we lost the use of this inbuilt mechanism but we lost the knowledge that it even exists. So for a huge amount of people, just to even start thinking about the possibility that you can calm the mind and redraw it from all of its activities and actually experience something very beneficial for yourself, this idea needs to be communicated and promoted because this idea is foreign to the majority of people in our culture today. So in may ways even the first step towards meditation is even to start thinking that there is a possibility of calming the mind to a point where you can experience spontaneous joy or clarity in your mind and in your being. We are constantly looking to have some satisfaction or enjoyment in our life trough our activities and what meditation is saying is that through no activity whatsoever you can experience not only that enjoyment, you can experience that enjoyment multiplied many, many times. This is a very powerful hypothesis that is being put forward by people who have studied and practiced meditation and this hypothesis itself is very useful to keep in your mind as someone who is beginning to think about “how can I live my life better?”, “how can I get more enjoyment out of my life?” , “how can I be more successful in my life?”.

WHEN IS THE BEST TIME TO PRACTICE? The optimum way to start is by recognizing when are the times when it is most easy to calm the mind. There are rhythms going trough the day and trough ourselves as human beings, so depending on our stage in life there will be periods of the time and of the day and of the night that will actually be more supportive for you to let go of your engagements to some degree or another. Universally for all human beings and the whole of nature is supporting this process, just around sunrise is the perfect time to actually be awake and alert and not engaged with the external world. So that is the best time to start building your meditation practice, around sunrise time. How long you do it is actually not that important.

YOU SHOULD ONLY DO AS MUCH AS YOU ENJOY. The minute you feel any sense of boredom or discipline in terms of having to do it, it’s a sign that you should stop. But there should be the discipline or the wish to actually commence this practice first thing in the morning, ideally around the sunrise time, if not then when you wake-up.

Watch interview

THE SADVIDYA ASSOCIATION The Sadvidya Association is a Portugal based nonprofit organization whose purpose is to help people start integrating meditation into their life and people are welcome to join.

MAGAZINE HOLMES PLACE - MEDITATION - 42

TAKE FIVE

MINUTES AND

REAP THE BENEFITS Baffled by mindfulness? Confused about meditation? Check out our guide to the basics and the benefits.

MAGAZINE HOLMES PLACE - MEDITATION - 43

WHETHER THEY’RE CALLING IT MINDFULNESS OR MEDITATION, IT’S EVERYWHERE. MINDFUL EATING, MINDFULNESS AT WORK, MEDITATIVE YOGA, PRAYER MEDITATION… SOCIAL MEDIA IS BULGING AT THE SEAMS WITH POST-HIPPY EXHORTATIONS TO GET MORE CHILLED. IF IT FEELS LIKE THE WHOLE WORLD IS SITTING IN THE LOTUS POSITION, BLISSFULLY CHANTING ‘OM’, AND YOU’RE JUST SCRATCHING YOUR HEAD AND ASKING WHAT IT’S ALL ABOUT, HERE’S OUR QUICK GUIDE TO MEDITATION. Jon Kabat-Zinn, the founder of MBSR (mindfulness-based stress reduction) shared his mindfulness knowledge on a Google Conference, in 2011

MINDFULNESS VS MEDITATION Are they actually the same thing? Well, nearly. And at beginner level, pretty much. If they’re not twins, they’re certainly close siblings. Although there are many different types of meditation, we often get confused because when we think of meditation, we tend to think of ‘mindfulness’ meditation.

WHAT’S MINDFULNESS THEN? Mindfulness really boils down to being aware; aware of the here and now, aware of thoughts, feelings, emotions and sensations. It’s a mindset that you can apply to anything in life, at any time.

Working with your hands is one of the best ways to soothe anxiety and eliminate stress. This stunning, pocket-sized colouring book offers a practical exercise in mindfulness that draws on your creativity and hones your focus.

However, if you want to zip it up a level, you can get into mindfulness meditation. That means really setting aside time to sit and formally practice mindfulness, with the express aim of paying close attention to the present moment.

AND MEDITATION? Meditation just means intentionally putting some time aside to do something that’s good for you. It doesn’t actually have to include mindfulness per se - it can mean listening to music or praying, for example. It also tends to be wrapped up with Buddhism and yoga, or at least spirituality and New Age ideas. It’s an ancient monastic tradition which has become associated with all kinds of gurus and beliefs.

WHY IS EVERYONE TALKING ABOUT MINDFULNESS NOW?

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Buy here

Psychologists have realised the brilliant value of mindfulness - focussing on the present moment,

as a way of cutting a swathe through the jungle of demands, needs and musts that beset our modern life. Mindfulness meditation teaches us how to relax quickly and purposefully. It also helps us to pay attention to our thoughts, so we can work out what’s helpful - and ditch the unhelpful little gremlins. What the psychologists have done is untangle those practices of relaxation and awareness from the spiritual beliefs around meditation. As a result, there is now a non-spiritual approach which fits in neatly with our busy, modern lives. Experts reckon mastering the meditative skills of relaxation and awareness takes about three months and, in practice, most people never move beyond that basic level. There’s nothing wrong with that; even at its most basic level, meditation is a brilliant thing to do. But it does explain why phrases such as mindfulness, meditation and mindfulness meditation can be used interchangeably because at that level, they really are pretty much the same. But the great thing about mindfulness is that you can do it any time, in any place and anywhere. Whenever you feel stressed or overwhelmed, you can apply the principles of mindfulness, without ever having to unroll a yoga mat. Just take a few moments to still your mind, ask yourself what you’re really feeling and distil which of those feelings are the good guys and which you’re going to jettison. Now they’ve stripped the concept of mindfulness away from its Eastern spiritual roots, psychologists are finding brand new ways of applying these awareness techniques to all kinds of situations - in the office, at home and at school. It doesn’t matter which route you go down or what you choose to call it, taking a few minutes out of the day to refocus and relax has proven benefits for a range of health issues, including anxiety, depression, rheumatoid arthritis, irritable bowel syndrome and heart disease.

MAGAZINE HOLMES PLACE - RECIPES - 44

WARMER FLAVORS

MAGAZINE HOLMES PLACE - RECIPES - 45

In this issue Stacey and her inspiring blog goodnessis.com present us once again with recipes that will involve you in the quieting spirit of warmth and peace. A very flavorful way to welcome the cooler autumn days with a cozy and creative approach we hope youâ&#x20AC;&#x2122;ll enjoy.

MAGAZINE HOLMES PLACE - RECIPES - 46

SOOTHING SPLIT MOONG DAHL

SERVES 4–6 I have been making this a lot lately, sometimes as a soup or other times with rice and a simple palya. Drizzled with ghee, it is a complete soothing and cleansing meal. Split moong dahl has very cleansing qualities and is recommended for all constitutions to bring balance back into the system.

To make the dahl, cover the lentils with water in a heavy saucepan. Swish the lentils around with your hand, drain, repeat and rinse. Do this three or four times until the water runs clear. Pour the 1 1/2 litres of filtered water into the pot with the lentils. Bring to boil over a medium-high heat, then lower the heat to maintain a simmer. Simmer until creamy and the dahl has broken down – approximately 30 minutes. If using a pressure-cooker, allow for three whistles before turning off the heat, then setting aside for 20 minutes or until the pressure has subsided. While waiting for the dahl to cook, chop the chilli into three pieces and tear the curry leaves in half (this way everyone is guaranteed to consume a curry leaf and benefit from their medicinal properties). When the dahl has softened, add salt, sugar/jaggery and the dried coconut. Simmer for 5 minutes more, then turn off

•

1 cup moong dhal split (split yellow lentils)

•

1 + 1/2 litre of filtered water

•

1 heaped teaspoon salt or more to taste

•

1 + 1/2 tsp jaggery/brown sugar

•

1/4 cup dried shredded coconut

•

1 Tbsp ghee

•

1/2 tsp mustard seeds

•

1 tsp cumin seeds

•

2 pinches asafetida (hingu)

•

1 medium red chili

•

10 fresh/dried curry leaves

•

1/8 tsp turmeric powder

•

1 tsp finely chopped ginger

•

juice of half a lemon or more to taste

•

small handful of fresh coriander

the heat, cover and set aside. Prepare the voggarane. In a small pan over medium heat, add the ghee and mustard seeds. When the seeds start to splutter and pop, turn down the heat and add the cumin seeds, asafetida (hingu), and the chopped red chili.Fry until sizzling and fragrant. Add the curry leaves and turmeric powder and fry for 30 seconds, swishing the pan around to allow for the spices to fry evenly. Turn off the heat, then add to the cooked dahl. Stir in the chopped ginger and lemon juice. With your hands, break up the fresh coriander and stir into the dahl. Check for seasoning, adding more salt or lemon if needed.

Inspired by our teacher, Ganapathi aarya

MAGAZINE HOLMES PLACE - RECIPES - 47

BAKED HERB & OLIVE RICOTTA

•

250g ricotta

•

Approx. 10 Kalamata olives, roughly chopped

•

extra olives, quartered/halved lengthways for decoration

•

approx. 1/2 tspn fresh thyme leaves

•

approx. 1/2 tspn fresh oregano leaves

•

fresh cracked black pepper

•

olive oil, to grease dish

Lightly grease small flan or soufflé ovenproof ceramic dish with olive oil. Add all ingredients, except olives for decoration, into a bowl. Mix together so all ingredients are incorporated well. Spoon into dishes. Top with extra olives and thyme sprigs. Store in fridge until ready for baking (up to 2 days) or bake immediately. When ready for baking (depending upon need or preference), pre-heat oven to 180ºC. Bake for 30 – 35 minutes or until top is puffed and golden. Serve immediately with crusty, toasted Parmesan bread strips or torn pieces of good Sourdough bread.

MAGAZINE HOLMES PLACE - RECIPES - 48

EASY VEGAN PANCAKES

If you are using frozen blueberries and you don’t like the bleeding of the fruit, pour the batter onto the skillet first and then top with berries. These pancakes can be made plain without the addition of blueberries or replaced with chopped banana, raspberries, steamed apple, even finely chopped chocolate added to the batter, or whatever fruit is in season. I like my pancakes sweet, but if you prefer less or no sweetener, just replace the maple syrup with more nut milk.

Preheat a large non-stick skillet over medium heat. A drop of water should sizzle on the pan when it’s ready. Place in a large bowl the flours, baking powder, salt and cinnamon. In a medium bowl, whisk together the almond milk, syrup, melted coconut oil and vanilla extract. Pour this onto the dry ingredients and whisk the batter until no clumps remain. Fold the blueberries into the batter. Lightly grease the skillet. Scoop a spoonful ( I used a small soup spoon which was about 1/4 of a cup) onto the preheated skillet. The batter should spread by itself into a circle, otherwise help it gently along with the back of a spoon. Cook until some bubbles appear and the edge looks deeper in colour and firmer. Flip and cook for another couple of minutes until golden. Adjust the heat as needed. Repeat for the other pancakes. I lightly brush the skillet with oil before each pancake is cooked. Stack and serve with coconut whipped cream, more fresh blueberries or simply with pure maple syrup.

•

3/4 cup wholewheat spelt flour

•

3/4 cup white spelt flour

•

2 tspn baking powder

•

1/4 tspn fine grain sea salt

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1/2 tspn cinnamon powder

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1 cup nut milk (I prefer almond milk because of its thicker and richer consistency)

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1 heaped tab coconut oil, melted

•

1/3 cup maple syrup

•

1 tspn vanilla extract

•

1 cup of blueberries

If the batter is too thick or you prefer thinner pancakes, simply thin it out with a little more almond milk.

SERVES 10–12 MEDIUM PANCAKES

MAGAZINE HOLMES PLACE - RECIPES - 49

AYTANA’S WINTER WARMING DAHL

•

1 cup of yellow moong dahl or red lentils

•

3 cups of water

•

1/2 tsp turmeric

•

1 tsp ghee

•

3 cups water

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1 cup of ripe tomatoes, finely chopped

•

1 carrot, finely chopped

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1 Tblsp fresh ginger, finely chopped

•

1 tsp cumin seeds

•

1/2 tsp mustard seeds

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6 – 7 curry leaves

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1/8 tspn finely chopped fresh chilli or a tsp of rasam powder

•

1/8 tsp hing/asafoetida

•

salt

•

handful of roughly chopped fresh coriander

Wash and drain the dahl and place in a heavy bottomed saucepan with the ginger, turmeric, a dab of ghee and 3 cups of water over high heat. Reduce the heat to moderately low, cover with a lid and boil gently for 45 minutes or until the dahl is soft or fully cooked. Alternatively, you could pressure cook for three whistles, remove from heat and let the pressure drop by itself. While the dahl is cooking, warm a heavy bottomed saucepan over low heat. Add ghee, the mustard seeds, cumin seeds and fry until they brown and the seeds pop. Sprinkle in the asafetida, curry leaves, rasam powder or chilli and fry for 1 – 2 seconds. Stir in the tomatoes and carrots. Cover and allow the tomatoes to stew for 20 minutes. Add the cooked dahl and simmer for 10 minutes, stirring occasionally. Remove from heat and add salt. Beat with a wire whisk or using a hand blender, blend until smooth and creamy. Add the fresh coriander. Garnish each portion with a twist of lemon and drizzling of ghee.

MAGAZINE HOLMES PLACE - WHAT TO PACK - 50

WHAT PACK? THERE ARE ALWAYS SOME ESSENTIALS FOR SECURITY, LIKE YOUR OWN PADLOCK, OTHERS FOR HYGIENE (DON’T FORGET YOUR FLIP FLOPS FOR THE SHOWER) AND SOME NICE TO HAVE’S LIKE YOUR SPECIAL PLAYLIST TO LISTEN ON YOUR SMARTPHONE. TO KEEP TRACK OF ALL THESE WE’VE GOT YOU A LISTING OF ALL THAT YOU NEED AND MIGHT NEED PLUS ALL YOU’LL ALREADY FIND AT YOUR CLUB.

MAGAZINE HOLMES PLACE - WHAT TO PACK - 51

WHAT IS ALREADY AVAILABLE FOR YOU AT THE CLUB:

FOR THE POOL AND JACUZZI:

FOR THE GYM:

USEFUL EXTRAS: • • • • •

BOTTLE OF WATER SMALL TOWEL BATH TOWEL FLIP-FLOPS SMARTPHONE ARM HOLDER AND HEAR SET

• • • • •

SHAMPOO/ CONDITIONER DEODORANT HAIR BAND CLEAN SET OF CLOTHING COMB/ HAIRBRUSH

WHAT YOU CAN BUY AT THE CLUB: • • •

PADLOCKS GYM WEAR CLOTHING AND ACCESSORIES SNEAKERS

MAGAZINE HOLMES PLACE - THE ROAD MAP - 52

THE ROAD

MAP

There is no Place like Ho(l)mes and youâ&#x20AC;&#x2122;ll always find common areas no matter what Holmes Place Club venue you visit. Areas that will make you feel welcome and right a home.

MAGAZINE HOLMES PLACE - THE ROAD MAP - 53

The first welcoming from the moment you step into your Club. Here you can get all the information and news, sign-up for your classes, sign in with your card and collect you towel. The first time you arrive t the front desk after joining the Club you will be registered and inserted into the database where we can help you enjoy your membership even more.

This area is outsourced and offered to members as an extra where all hair, nails and aesthetic services are provided like in any regular saloon but with the Holmes Place seal of quality. (Some Clubs might not present this venue)

A waiting area or a lounging space where you can enjoy your newspapers and magazines or visit our website and download Holmes Place Magazines you’re your tablet, laptop or smartphone connected with mobile access with your free Club wi-fi. In this area you can also have something from the bar and relax.

Here you’ll find a selection of gym ware, including shoe and clothing items for men, women and children. You’ll also find the latest trends in great brands, sports bags, and branded accessories.

MAGAZINE HOLMES PLACE - THE ROAD MAP - 54

A healthy meal, a quick snack or fresh fruit ready to go. The choice is yours and the bar services are available during all club hours. Please remember that all bar and café products are paid for independently and the products may be consumed in the spot.

The Spa Services are a great way to enjoy your experience further. Either with aesthetic treatments or relaxing massages, you’ll be able to make the best of each visit. Pricing information and how to make your appointments will be available for you at the Spa’s front desk.

From the moment you join you’ll be welcomed to a nutritional session with one of our experts. In this first consultation you’ll be offered the basis of a balanced relationship with food and eating that will also help you reach and maintain your personal goals.

The most comprehensive top-notch machines to help you achieve your goals, track your records and keep you motivated can be found in the gym area. From cross fit to rowing, running, cycling or weight lifting, you’ll have all the fundamental equipment available to you. Upon joining you’ll have a complete plan deigned especially for youby one of our Personal Trainer experts.

MAGAZINE HOLMES PLACE - THE ROAD MAP - 55

The tranquility and freedom of plunging in the calm blue water can be experienced in exclusive classes like the art of swimming, or in an classical group exercise class like hydrogymnastics. Before or after your swimming you can enjoy your time in a relaxing and invigorating Jacuzzi pool.

Your club will have dedicated rooms with the necessary equipment to do all types of classes. From Pilates equipment to yoga mattresses, weights and steps, you’ll find everything needed. Classes and attributed studios have their schedules at entrance and can be asked for at the reception.

The Sauna & Turkish bath Usually close to the pool the Holmes Place Spa bathrooms are available for you to use at all times and you’ll find instructions and etiquette at the entrance, that include what to wear and not to wear (for instance, no gym cloths allowed) and the amount of time you shouldn’t exceed in either booth so as to have the best of the benefits.

VERIFY HERE ALL THE SERVICES AVAILABLE IN YOU SELECTED CLUB.

WWW Some services and activities may change from club to club.

MAGAZINE HOLMES PLACE - GYM ETIQUETTE - 56

GYM

ETIQUETTE

SHARE A

SMILE

BEING PLEASANT IS ALWAYS ONE OF THE GREAT WAYS TO MAKE SURE PEOPLE ARE FRIENDLY BACK. YOU’LL FIND THAT AT YOUR HOLMES PLACE CLUBS THE SMILE IS ALWAYS GENUINE AND OUR MEMBERS FEEL WELCOMED. SMILING AND LAUGHING ARE A GUARANTEED WAY TO START TO DECOMPRESS AND LEAVE THE STRESS OUT RIGHT BEFORE YOU ENTER.

BE PRIVATE

WHEN YOU ARE USING COMMON ROOM AREAS TRY TO AVOID STARES THAT CAN RESULT IN AWKWARD SITUATIONS. IF THIS IS TRUE FOR THE GYM, IT’S EVEN MORE SO FOR THE LOCKER ROOM. DON’T MAKE OTHERS FEEL UNCOMFORTABLE BY STARING AT THEM WHILE THEY ARE USING THE MACHINES BY STARING AT THEM UNTIL THEY LEAVE. IF BY ANY ODD CHANCE YOU FEEL UNCOMFORTABLE LET OUR STAFF KNOW IMMEDIATELY.

DO YOUR

THING

LISTEN TO THE MUSIC YOU WANT, DO THE EXERCISES YOU WANT BUT BE SURE TO KEEP IT TO YOURSELF, DON’T PUSH IT UPON OTHERS TO LISTEN TO YOUR SONGS OR INVADE THEIR SPACE.

BE AWARE

WE WANT YOU TO FEEL RIGHT AT HOME BUT WE KNOW THIS IS STILL A PUBLIC PLACE. KEEP TRACK OF YOUR BELONGINGS AND DON’T LEAVE THEM UNATTENDED. WATER BOTTLE, HEAR SET OR TOWEL ARE YOUR OWN PERSONAL ITEMS AND YOU SHOULD LOOK AFTER THEM AT ALL TIMES.

ARRIVE

EARLY

GETTING READY AT YOUR OWN PACE IS SOMETHING EVERYONE WILL RESPECT BUT TRY TO GET TO CLASS BEFORE IT BEGINS SO AS TO NOW INTERRUPT THE EXPERIENCE FOR OTHERS.

LEAVE AT THE RIGHT

TIME

DON’T OVER INDULGE WHEN THERE IS SOME ELSE WAITING TO USE THAT PARTICULAR GYM MACHINE OR OTHER GYM FACILITIES. MAKE SURE YOU DO WANT YOU WANT BUT RESPECT EVERYONE’S TIMES.

BE SAFE

DON’T TRY TO IMPRESS BY RUNNING FASTER, OR PUSHING EXTRA WEIGHTS. TAKE GOOD CARE OF YOURSELF AND BE SAFE IN ALL ACTIVITIES YOU PERFORM.

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MAGAZINE HOLMES PLACE - THE MACHINES - 58

T he machines AND WHAT THEY DO

A WIDE VARIETY OF RELIABLE AND EASY TO USE GYM MACHINES ENSURE YOU TO ACHIEVE THE MOST FROM YOUR WORKOUT. IT’S TIME TO KNOW BETTER SOME OF THOSE EQUIPMENTS.

MAGAZINE HOLMES PLACE - THE MACHINES - 59

CARDIO MACHINES

THE TREADMILL Is the classic running machine that has been around since the beginning of times, of gym times at least. You can control speed and inclination and it will allow you to see exactly how many miles you ran, the calories burnt and the time spent. New models will include tv screen and incorporated fan to make your training even more pleasurable.

Cardio Machines are the ones that really get your heart going. This specific type of workout will improve your muscular endurance and your aerobic performance. The combination between cardio and strength is the best way to ensure a more complete workout routine. There are some if these machines that are just to iconic and should always be a part of your training, always according to the guidance provided by your instructor.

ROW MACHINE Just like going through a river stream you can use the row machine to work your back, core and arm muscles. Your legs will also do much of the pushing effort. Repetitions will get you far while remaining in the same spot, which is also true for Bicycle. This is one of the top exercises do burn calories and strengthen your leg muscles. Trying it in a design class like iCycle will guarantee you results in toning and in weight loss.

CROSS FIT Is, some claim, the most comprehensive gym machine. A mix of arms and legs exercise machine where you can select to push or pull with your arms and basically do some stepping up, much like in a stairwell.

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FUNCTIONAL TRAINING The concept behind Functional Training is that all the equipment you’ll find in this area is related to your usual everyday moments and body movements, instead of just increasing your strength with body building sequences. Its starting point was the idea of rehabilitation and the ability to overcome movement disorders. So this training incorporates tasks you must perform in your everyday life in order to make them easier on you. This is why the guidance of an expert is mandatory in the introduction to this type of exercise.

From kettle bells to Swiss or physioballs, balance disks, whole body vibration machines, resistance tubes, Kinesis or cable machines, the combination of these training exercises can increase your strength, stability and resistance.

FREE WEIGHTS This is the area dedicated to the sculpting of the body or bodybuilding with the aid of traditional dumbbells or barbells, that can either have fixed weights or be adjusted. In this area there are different sets of strength exercises you can perform alone, with the guidance of an instructor. The ideal weight to start of with and the amount of repetitions is something to be aligned with your instructor so to assure your remain injury free and obtain the best results. From core to arms, back or legs there is a complete set of push and pulls to be done that will increase your muscle’s, tendon’s, ligament’s and fiber’s size and strength.

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You’ll find Leg Press or Squat Machines that allow you to work on your legs and bottom without stressing your lower back or knees. Also for the legs there are machines designed to isolate each set of muscles to allow for a deeper focus on those areas. Your muscles will be put to use with more than half a dozen different machines that work from extension to adduction. For core and upper torso, including arms, there are also many different other machines that, through repetitions and a combination of push and pull sequences will increase your resistance and strength.

WEIGHT MACHINES These machines can be found closest to the free weights area, as they are essential to the shaping and contouring of your body’s muscles and so belong to what you might call the body building section of your gym. Here you’ll find machines dedicated to each specific body section and all of them allow personalizing in the amount of weight to be lifted/ pulled or even adjusting sitting or starting positions. This will not only make it more confortable and secure for you to use, it will also make it more effective. Weight lifting machines for both arms and legs can be regulated to your desired level. From 5 kilos to over 100 you decide how much and for how long. Your first induction should define exactly how many repetitions you should be doing in each weightlifting machine.

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Ex plore our

GROUP

CLASSES Do you prefer aqua, conditioning or mind and body classes? Find the perfect class for you.

Aqua Classes

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ART OF SWIMMING The innovative approach to swimming and integration

HYDROGYMNASTICS Exercise training sequences in water

MINI POLO Adaptation of the popular water polo game

FAMILY SWIMMING A pool class for babies and small children accompanied by parents

KIDS SWIMMING Learning how to adapt to the water and how to swim with games and fun

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Martial Arts Classes

KICK BOXING Combat sport with self-defense and attack techniques

MMA + JIU-JITSU A mix of martial arts and ground fighting techniques

KARATE KIDS Japanese martial art, self defense techniques

WARRIOR STRENGTH Training class with martial arts and combat sports influences. Uses various techniques for training the cardiovascular system

KICK BOXING FUNCTIONAL Combat sport with its methodology adapted to functional training techniques

BOXE Pure pugilism training

TAEKWONDOSTRENGTH Korean traditional martial art

KRAV MAGA Israeli martial art and self defense training techniques

TAI CHI Chinese martial art also know as “movement mediation”

KICK BOXING KIDS

MUAY THAI

Mix of martial arts and combat sports for self defense

Combat sport originally from Thailand that trains mend and body

ATHLETIC TRAINING

FIT KICK

Based on the Brazilian Capoeira

Combat sport based on the Kick Boxing and Muay Thai

Dance Classes

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ZUMBA Dance class with Latin rhythms, fun and energetic

LATIN RHYTHMS A mix of the popular moves inspired in Salsa, Merengue, Cha-cha-cha, Bolero and Rumba.

BODY JAM Dance class, with styles of electronic music and hip hop

BELLY DANCE A class comprising vibration movements, undulations and turns involving the body as a whole

BALLET KIDS The classical dance in special introduction classes for children following the methodology of the Royal Academy of Dance

CHOREOGRAPHED STEP Variations of movement and choreographic sequence, using the step as intensity and complexity enabler

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PILATES Exercises more focused on more balanced and stable postures, training the bodyâ&#x20AC;&#x2122;s center as the basis of all other movements

ANTIGRAVITY Also known as aerial yoga it allows for column decompression, muscle training and stretching combined with great fun

YOGA MIND The traditional practice of this method of training the body, mind and spirit, more focused on breathing and meditation

STRETCHING Training balance, flexibility and posture with elongating and poses

YOGA POWER The traditional practice of this method of training the body, mind and spirit, in a slightly more intense and dynamic energy filed way

BODY BALANCE Holistic class that mixes music with the practice of tai-chi, yoga and Pilates

PILATES REFORMER The original training method designed by Professor Joseph Pilates in a class that explores all the top equipment and dedicated gears

ADVANCED YOGA The ancient practice for intermediate and advanced Yogi

YOGA STRETCH The traditional practice of this method of training the body, mind and spirit focused on stretching and flexibility training

Mind & Body Classes

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ACTIVATE A cheerful total body-conditioning hour with aerobic component in a lowintensity and low complexity class

AERIAL DANCE Aerobics exercises with great amplitude movements and intermediate complexity for training the cardiovascular system

CIRCUIT TRAINING Circuit training, which stimulates the cardiovascular training, muscular endurance, strength and power.

BODY STEP Cardiovascular workout with use of STEP to create more intensity in the exercises that helps develop aerobic capacity

Conditioning Classes

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LBT Legs, Bums and Tums is a workout designed to tone thighs, bottom and abdomen

AIR FIT A high-intensity cardiovascular workout that uses a fun springboard to create intensity in the exercises

SPARTANS Highly functional and very complete body training in a high intensity workout

POWER PLATE Training on a vibrating plate in which stimulates the training flexibility, balance, and muscle strength

XPRESS ABS Quick workout in group made at the gym, appropriate to strengthen the core of the body, both abdominal and lumbar region

BODY PUMP Muscle toning class that uses a slider where you can place multiple disks to increase the training load

X-CELERATE Intense Class with high impact aerobics in easy to learn choreographies

MADE IN BRAZIL Pure pugilism training. MIB focuses on strengthening and toning bottom and legs

ICYCLE A system of indoor cycling that offers 4 classes, for 4 different levels of intensity

OUTDOOR TRAINING Fun and motivational training in outdoor environment where physical, mental persistence and teamwork are tested

TOTAL CONDITIONING It is a workout that combines aerobics movement, step and located gymnastics

RUNNING CLASS Running on treadmills in the gym, accompanied by an instructor who moderates the speed, pitch and cadence of the past

FREECYCLE Indoor cycling, in which the instructor seeks to simulate the profiles of land that exist abroad, increasing or decreasing load to increase or decrease the cadence of pedaling

SWISS BALL TRAINING Swiss ball workout, which seeks to train various regions of the body always with the component instability provided by the ball

BOSU Training sessions of General Physical condition aimed at improving muscle and cardiovascular endurance

XPRESS VIBE Quick workout in group made at the gym, appropriate to strengthen the core of the body, both abdominal and lumbar region

CX WORX SUSPENSION TRAINING Training suspension, which stimulates muscular, cardiovascular, and balance training

Class of 30 minutes focused on the central area of the body, it is, abdominal and back. Through the use of an elastic or disks create challenges for strengthening these areas

s t fi e n e b hat IT BRING WDOES

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TO YOUR

TRAINING ROUTINE?

T CK O

T R A ST

PA C K T

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MASSAGES ARE ABOUT MORE THAN JUST RELAXATION; LARA HERNÁNDEZ RODRÍGUEZ, PHYSIOTHERAPIST OF HOLMES PLACE LA MORALEJA, SPAIN, REVEALS HOW YOU CAN ACHIEVE YOUR BEST PERFORMANCE USING MASSAGE BEFORE, DURING AND AFTER YOUR WORKOUT. People often associate massage with relaxation. However, massage can also play an important role in achieving the greatest performance during exercise as well as aid in recovery. A massage can have different aims and benefits, depending on when, and how, it is applied. Here are some ways you can match massage to any stage of your training:

BEFORE TRAINING A progressive, dynamic and rapid massage that intends to activate your nervous system is perfect pre workout as it prepares your body for the effort it is about to put in. This is a short massage (10 – 15 minutes) given half an hour before training or competing. Use it as a warm up/activation to mitigate any sort of ailment before training.

DURING TRAINING A massage can be applied whilst training if there has been any sort of sudden pain in the body to eliminate waste products and toxins generated during the practice of sports. When we apply a massage we activate circulation, removing “contaminated” blood, providing new oxygenated blood, which in creases the recovery process.

AFTER TRAINING Post workout massage is not only a great way to relax after an intense training session, but can also be really beneficial to your body. Visiting a physiotherapist after training and receiving a massage will help to achieve a quicker recovery, re-establish optimum muscle tone and prevent possible lesions in future training. Physiotherapists, applying different manual techniques, one of which is massage, can reduce pain using the same mechanism as antiinflammatory drugs. If you are preparing for an up coming competition or if you need to restore your muscles, contact our physiotherapist or a personal trainer (link both to right forms).

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PACK

s n o i t s 6 que

STAR T C K

YOU SHOULD

READ BEFORE

YOU START

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KNOW YOUR STEAM SAUNA FROM YOUR DRY SAUNA? FIND OUT THE QUESTIONS THAT THE TEAM AT HOLMES PLACE IS ASKED THE MOST AND GET TO KNOW YOUR WELLNESS FACILITIES. A few popular questions that will help you decide, which wellness facility is best for you:

DO THE SAUNA AND THE TURKISH BATH HAVE THE SAME EFFECT?

A drysauna is a very hot environment, which can be humid or dry. A humid sauna or Turkish bath consists of a steam bath, while a dry sauna uses stones or other material, which is heated without letting off steam. The temperatures are also different: a humid sauna rarely exceeds 60ºC, while in a dry sauna the body can easily tolerate temperatures above 80ºC for short periods of time. So, a sauna is characterised by dry heat from 80ºC to 100ºC and very low relative humidity (less than 15%). Some people find that the dry heat of the sauna may make breathing uncomfortable. People with respiratory problems such as sinusitis and asthma normally prefer the humid heat of a steam bath. Inhalation of steam is often used to treat bronchitis, sinusitis and allergies, thus people with these problems can benefit from a steam bath.

IS WITH HOT WATER RECOMMENDABLE, IF I SUFFER FROM CIRCULATION PROBLEMS?

The hot bubbling of water on the skin stimulates blood circulation all over the body, as it dilates the blood vessels and raises body temperature. This is highly beneficial for health of the heart and therefore improves circulation.

Jacuzzi or Hydro massage has a number of other health benefits. Relaxes muscles Reduces tiredness and stress Lowers blood pressure Recommendable for treating insomnia Helps post-training recovery in sport Improves recovery from fractures of muscle lesions Relives bone pain and arthritis

HOW LONG AND HOW FREQUENTLY CAN I USE WELLNESS FACILITIES SUCH AS SAUNAS?

Using various wellness facilities is a healthy activity in almost every way, although you should control times and temperatures, especially if you have low blood pressure. Therefore, we recommend visiting them 3 x a week for 20 - 30 minutes to leave you feeling rejuvenated.

IS IT NECESSARY TO DRINK WHILST IN THE SAUNA?

After a sauna session you will be quite dehydrated, having lost up to 2 litres of water as well as many minerals. Therefore it is recommendable to drink during or after a sauna session - if possible have an isotonic drink, to recover minerals.

CAN A PREGNANT WOMEN USE WELLNESS FACILITIES?

Studies carried out in the USA indicate that pregnant women should not use wellness facilities such as saunas and Jacuzzis as excess heat is not beneficial for the baby’s development. Those planning a pregnancy should limit their use of both.

ARE WELLNESS FACILITIES DANGEROUS FOR PEOPLE WITH HEART PROBLEMS?

Because of the extreme heat – especially in saunas – pregnant women, people with heart problems, high or very low blood pressure (or those taking any medicine that affects the blood pressure), epileptics, people taking antibiotics or any type of medicine that alters the mind (such as stimulants, tranquilizers, alcohol) should not use the sauna or the steam bath. As always, please consult with your doctor to ensure that you can use the sauna or a steam bath safely. Despite having very similar aims, there are differences between a sauna and a steam bath. While the heat in a sauna is dry and high, the hamman has a lower temperature and more humidity. The body’s reaction is the same in both cases: when the external temperature is greater than that of the body, it sweats to cool off, issuing liquid through the dilated pores. This sweat absorbs heat on evaporation. In a steam room, however, you do not sweat because the steam absorbs the heat. Choosing one of the wellness facilities will guarantee your better well-being. Try the best option for you as a partial alternative to the gym time.

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u o y d l u o h s Why JOIN A

CLUB

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WE’VE LISTED 5 OF THE TOP BENEFITS OF BECOMING A HOLMES PLACE MEMBER.

1 YOU ENJOY YOUR TIME When you decide to do something for yourself you are being active in conquering your own quality time. It’s not only beneficial in the results you accomplish it offers you present satisfaction and pleasure. After you train your brain releases endorphins that stimulate the pleasure center, your muscles are decompressed and you’ve managed to release accumulated stress and anxiety. Sustained physical exercise will also ‘feed’ your brain, preventing depression, keeping you motivated and happy.

YOU’LL BE LESS TIRED TOMORROW… AND THE DAY AFTER There is little to be gained from sitting on the couch besides some extra pounds and bad posture. You’re neither truly resting nor experiencing new things or creating memories. Also, when you choose to be active your body grows used to it, providing you with extra energy and endurance that you can put to use in your everyday activities. Reduce the time you spend doing nothing and use it to do things that actually help you rest, like enjoying your Club’s sauna, Jacuzzi or even a massage at the SPA.

WWW

3 BECAUSE TO EVERYDAY… THERE IS A NIGHT Regular exercise will both put a spark in your sex life and dim the lights for your truly restful sleeping time. When you workout you gain extra energy that can improve your sexual appetite and have a positive influence in your relationship; your exercise routine will also help you fall and stay asleep during the night, with a deeper and peaceful sleep.

5 4

Physical activity is so important for happiness Yes, it’ science!

THE WORLD ISN’T GETTING ANY BIGGER… … but it can sure feel like it. When you join a Club you get to learn all about new activities, programs, classes and experiences. Most importantly, you get to know new people and this will expand your world. It’s not only a mere ‘counting names’ of the people you now know, it’s that the people you get to know at your Club aren’t complete strangers to start with. They already share something with you, like the interest in doing something positive for themselves, or enjoying a class you also like. And that has to be a great starting point “to a beautiful friendship”.

YOU WEAR YOUR SMILE Exercising and following the right nutritional plan are guaranteed to make you look good, as in today’s world beauty standards and health go hand in hand. Exercise will help you release toxins, promoting a radiant and smoother skin, as it helps pores dilate, allowing you to wash them clean; the tiny arteries on the surface of your face open and allow the blood to irrigate it with nutrients that promote collagen production, keeping wrinkles away for longer. You’ll stand taller and look more confident because you work on your posture and you add resistance to your back muscles with stretching, Yoga or Pilates. A balanced, toned body is just scratching the surface of the beauty that will come from within. When you get active doing what you like, with the people you like in a place you like, you are happy. And happiness is the best beauty trick there is.

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? 0 0 1 o t e v li u o y n a C TAKE THE 20 QUESTION FUNDAMENTAL QUIZ

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SEVERAL FACTORS INFLUENCE YOUR LIFE EXPECTANCY: SOME ARE CONSEQUENCE OF GENES, THE PLACES YOU LIVE AND YOUR FAMILY HISTORY. OTHERS DEPEND ON YOUR OWN CHOICES, GOOD OR BAD, WHICH CAN REALLY IMPACT ON THE YEARS IN YOUR LIFE. THE GOOD NEWS IS - THEY CAN BE CONTROLLED. So this test - although not necessarily precise science - is a great way to track how long you can expect to live based on your behavior and lifestyle. Ready for some eye-opening news? Let’s begin:

About you 1

WOULD YOU CONSIDER YOUR STRESS LEVEL IN THE PAST MONTH AS: a) Low b) Medium c) High

a) Practicing meditation, fitness, sports activities b) Taking a break, relaxing on the couch c) I can’t seem to get any relief from stress 9

YOUR HIGHEST SCHOOL ACHIEVEMENT IS: a) Advanced (masters, doctorate) b) College education c) High school or equivalent YOUR MARITAL STATUS: a) Married b) Single c) Widowed/ divorced

b) Sometimes I stay up late and/or have sleepless nights on occasion c) I have trouble falling and staying asleep 10

HOW WOULD YOU CONSIDER AIR QUALITY IN THE PLACE YOU LIVE/ WORK? a) Clean air – countryside, suburbs b) Average – urban c) Bad – industrial

About your habits 11

HOW MANY CUPS OF TEA DO YOU USUALLY DRINK PER DAY? a) 3 or more b) 1 to 3 c) None

DO YOU SMOKE OR ARE YOU EXPOSED TO SMOKING? a) No b) Sometimes c) Yes

YOUR BMI IS: a) Normal b) Under weight c) Over weight DO YOU TRAIN OR BODY BUILD SO THAT YOUR WEIGHT IS HIGH DUE TO MUSCLE MASS? a) Yes b) Could be c) No

YOUR USUAL NIGHTS ARE: a) 6 to 8 hours of sound sleeping

YOUR WORK IS MOSTLY: a) Active, moving around b) A mix of sitting down and moving c) Sitting at the computer for long periods HOW MANY HOURS A DAY DO YOU SPEND AT WORK AND COMMUTING? a) 8 hours or less b) More than 9 hours c) More than 12 hours

YOU USUALLY COPE WITH STRESS BY:

HOW REGULARLY DO YOU CONSUME ALCOHOL? a) Never b) Once or twice a week c) Everyday

YOU WEAR SUNSCREEN: a) Everyday b) Sometimes, when I know I’ll be exposed for longer periods c) Never

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HOW OFTEN DO YOU FLOSS YOUR TEETH? a) Everyday b) Sometimes c)Never

HOW OFTEN DO YOU HAVE CONTACT WITH FAMILY AND FRIENDS? a) More than 3 times a week b) 1 to 3 times a week c) Not every week

HOW MANY DAYS A WEEK DO YOU EXERCISE FOR PERIODS LONGER THAN 30 MINUTES? a) 3 or more times a week b) From 1 to 2 times a week c) Never

HOW OFTEN DO YOU CONSUME PROCESSED MEATS, FAST FOOD OR FACTORY MADE SNACKS? a) Never b) Once a week c) Everyday

WHAT’S YOUR MAIN SNACK OF CHOICE? a) Fruit, yogurt or veggies b) Crackers, cookies, fruits or pastries c) Sweets, cookies, bagels, pastries or chips

DO YOU FEEL YOUR ACTUAL DIET IS LEADING YOU: a) To maintain my ideal weight b) To lose weight below my ideal c) To gain weight beyond my ideal

MOSTLY A ANSWERS: You’re on the right path to ensure a long healthy life. Your choices and lifestyle are well informed and generate benefits to your life quality. You have the energy, wellbeing and balance to achieve great things. When the average European life expectancy is now over 80 for both men and women you should expect at least 10 to 15 more years of life thanks to your smart decisions.

MOSTLY B ANSWERS: You’ve made some clever choices that benefit your health and overall life expectancy but there are still some tweaks and adjustments that could really make the difference in the length of your years - and quality of them. With Europe’s life expectancy being now a bit over 80 years you should expect at least this much and with some positive changes, way up until your nineties.

MOSTLY C ANSWERS: There are some tough decisions to be made in what concerns your lifestyle in order to ensure longevity and to make sure you make it to Europe’s average of 80 years old expectancy. Eating healthy, exercising and keeping away from sedentary behavior are just a few of the fundamental life changing decisions you should address as soon as possible. Taking action into a more active and balanced lifestyle will not only ensure the length of your years, it will also guarantee the quality in them. Make new habits, get tips on how to best deal with stress and learn new ways to improve your wellbeing in our website.