ONE LIFE ISSUE 13 EN

WINTER

2014

Move Well New: Interactive videos with functional training for him and her

Eat Well Homemade protein shakes with tasty recipes

Feel Well Holmes Place Heroes – Their inspiring stories

New Year’s Resolutions

Getting started in 2014

For actives, beginners and returners

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Editorial Dear Members and Friends,

Doron Dickman CEO, Holmes Place Europe

doron.dickman@holmesplace.com

The New Year has begun and so starts One Life 2014 a new era! For the first time you will have access to the magazine as an app. Which means you can now download the latest issue free for iOS, Android and Windows 8 at the app store. But that’s not all! The new digital One Life Magazine now offers interactive video tutorials and the ability to share content with the community. From now, the magazine can be your constant companion. Whether at а Holmes Place Health Club, home or on the road – you can always access the One Life App. This issue is all about New Year’s resolutions. I am sure you know for yourself – how quickly good intentions are made under the New Year’s Eve fireworks show. The implementation, however, is often not so easy. On the following pages I hope we might help you how to turn your good intentions for the New Year into measurable success. How to re-enter your training; nutrition tips for the cold season; how to take off the extra Christmas weight, along with useful information for a holistic lifestyle – all presented in a way so you can start immediately after reading.

Here are the upcoming highlights:

Move Well

Whether you are a beginner or advanced runner, we have created a comprehensive guide for jogging. You can track your running style and find effective ways to improve. You will also find useful tips on how to find the perfect sport for you and how to get long term motivation.

Eat Well

The New Year traditionally begins with an attempt to get rid of the extra Christmas weight. We will show you what to look for in diets and how to achieve the desired results without dreaded “yo-yo effect”. In addition, we have put together delicious recipes that will allow you to indulge yourself in the cold season, warm up and support your training.

Feel Well

Our body tells us exactly what we need and what we do not. It is the listening which is sometimes difficult. How can you use the natural body functions such as the Afterburn effect and chronobiology? Here you will find these tips in our “feel well” section. For more inspiration, check out the stories of our Holmes Place Heroes.

Follow us on Facebook and check out our interactive videos.

Send Feedback to: feedback@onelife-mag.com

We wish you a successful 2014, with interesting news and events at Holmes Place, new highlights from the shop and everything you need for an effective workout, healthy eating and a well-nourished mind. We also welcome to the group our new clubs which have just opened in Warsaw, Zurich and Berlin.

One Life. Live it well.

winter 2014 | HOLMES PLACE | 3

Contents

38

The Afterburn Effect Explained

18

Running Properly Has To Be Learned

3

Editorial

Move Well 6

10 Fitness Tips to Move Well How to get and stay fit after Christmas

8

Getting Started in 2014 Find the best training and get motivated

13

Functional Training His and Her Workout with a Personal Trainer

14

Events at Holmes Place 24 hours spinning event at Holmes Place Lübeck

17

News at Holmes Place Presenting the new Holmes Place Website

18

Jogger’s Manual Running properly has to be learned 4 | HOLMES PLACE | WINTER 2014

Eat Well 24

10 Fitness Tips to Eat Well Starting at the Supermarket

26

The Art of Effective Dieting How to lose and maintain weight

32

Homemade Protein Shakes Simple and tasty

34

Ginger Special Nature’s gift to us

35

Hot and Healthy Tasty drinks for the cold season

36

Contents

Feel Well 10 Tips for a perfect day

33

Homemade Protein Shakes

46

FIBO Special

Feel Well

46

10 Fitness Tips to Feel Well Have an energizing day

FIBO Special What’s new at the international fair trade for fitness, wellness and lifestyle in 2014

Earn the burn The Afterburn effect explained

Holmes Place Heroes These stories will inspire you

36

38

40

Apps and Music New apps and music to make you move

48 51

Holmes Place Shop Must haves in 2014

42

How to use your inner clock for better health

winter 2014 | HOLMES PLACE | 5

Move Well

Move

Well

6 | HOLMES PLACE | WINTER 2014

Move Well

10 Tips

1

for Our Beginner and Advanced Members in the New Year Drink Water

Text: Stephan Klatt – Senior Personal Trainer, Holmes Place Gürzenich | Photo: Maksim Toome/Fotolia.com

The first law for everybody that wants to (re)start the training in 2014 is: Drink a lot of water! Less water means less energy. That’s why you should drink enough while training. Half a liter is recommended during exercise.

2

Get Your Vitamins

Vitamin C is used by many of our body functions. It is, for example, in the synthesis of hormones and part of the neurotransmitters, serotonin and norepinephrine. Vitamin C is also very important for the formation of collagen. Collagen provides the elasticity of skin, ligaments, tendons and blood vessels, also for the strength of bones and teeth.

3

Arrange a Coaching Appointment With a Trainer

Take advantage of the expertise offered by a personal trainer. A training plan tailored to you will help to increase the efficiency of your training, helping you achieve more with less effort.

4

Workout 3 Times a Week

With a regular rhythm of three gym visits per week, the body has enough time to recover after an intense workout. By doing so, the building of muscles and fat burning will continue.

Let’s get rid of the winter fat and head to the gym! With these 10 tips to move well created by Senior Personal Trainer Stephan Klatt from Holmes Place in Gürzenich, you’ll be ready for 2014.

5

Interval Training Combined With Strength Training

Interval training, where you alternate the load 30 seconds and then rest 30 seconds is the most effective training method. Interval training activates the entire body, especially the metabolism.

Through strength training your muscles will be tighter and it promotes the burning of fat, holding up to 48 hours.

6

Visit Yoga and Pilates

Yoga activates and optimizes the entire immune system, including the respiratory system and the circulatory system.

Yoga postures (Asanas) works all the muscles, ligaments and joints as well as the organs. Pilates helps the “core muscles”,

which supports the spine. This is important for a strong and flexible body.

7

Swimming

If you want to protect your joints, but still want to carry out an effective stamina exercise, Aqua Fit would be the perfect class for you.

8

Try Deep Work

An hour of efficient training consumes an average of 600 calories, and then you are done and happy. Even days later you will continue to feel firm and comfortable. Deep Work offers you longlasting training success.

9

Sauna

A multiphase sauna after a workout twice a week is recommended. Especially during the cold season, the heat will have a positive effect on your well-being and vitality. At the same time, you thereby strengthen your immune system.

10

Regeneration

by Sleep

Sleep yourself fit. Only in sleep is muscle mass built up. A sleeping stint of 8 hours a day optimizes not only the general wellbeing and the ability to concentrate but your training success as well.

winter 2014 | HOLMES PLACE | 7

Move Well

Getting started in 2014 Finding Your Own Way

8 | HOLMES PLACE | WINTER 2014

Move Well

Exercise should be seen as fun and not as work. It should be about enjoyment and not suffering. It should be something to look forward to rather than just another task to take off your list of things to do. It is too often associated with sweat, pain and calorie burning. Exercise, if done right improves mood, builds confidence, eliminates pain, gives energy, relieves stress, increases well-being and connects friends.

Text: Liz Andrews | Photos: Kurhan, Sashkin/Fotolia.com

Y

our first goal should be to find an activity that you really enjoy. Take it slow, make exercise a priority and start spreading the word! Go easy on yourself – look for effort not intensity. If you lack motivation, then pair exercises with activities you enjoy, eg. dancing, watching TV on the treadmill or catch-up with a friend while exercising. If you don’t like competition, join a running club or sign up for a Aqua Fit or Zumba class. If you enjoy the outdoors, take advantage of one of our outdoor workout classes. Set small goals, record your progress and reward yourself. The best training method in the world is finding an activity that presses your buttons. so go out there and find your inspiration!

Here is a check list that may help you pursue the right exercise for you:

ABILITY – Areas of competence

• What sport or activity did you do as a child?

• What sport or activity are you competent at?

• What sport or activity would you be good at if you did it regularly?

NEEDS –

Physical and mental needs

GOALS –

Health and fitness goals

• Do you like listening to music, social atmospheres or simply sounds of nature?

• Do you like the fresh air or do you prefer exercising indoors?

• Do you like to exercise in your own home or do you prefer to get away?

• A re you looking for weight loss, weight gain or weight maintenance?

• A re you looking for endurance, sports specific, general health or flexibility?

• A re you looking for energy, stress relief or confidence building?

DESIRES –

Likes and dislikes

• What do you love to do and what makes you smile?

• What activity do you enjoy that doesn’t feel like a chore?

• What exercise takes the longest to get bored or tired of?

MOTIVATION – Key elements to motivate you

• Intrinsic: Are there activities that you do just for the love of it?

• E xtrinsic: Are there activities where you love the music, setting, people or vibe?

• Do you like a challenge or do you like to try new things?

winter 2014 | HOLMES PLACE | 9

Get motivated

Get the most out of your workout in 20 minutes Studies suggest that exercise duration is a significant factor affecting adherence to fitness programs. It seems that people who exercise for shorter periods of time (eg. 20 to 30 mins) exercise more consistently and may achieve better results than people who workout for an hour or more. To create lasting lifestyle changes, it is better to start small then progressively increase the intensity and tempo as you increase your motivation and fitness level.

It is undeniable, that in the fast paced world that we live in today, longer workouts are challenging because we have less time to fit one hour of exercise 10 | HOLMES PLACE | WINTER 2014

into our schedule. When we have less time than we hoped, we often decide that rather than copping out and doing a shorter session we should save it for another day. The risk of this of course is that we will never find the time; we will keep putting it off, we will give up long before we achieve our goals. At the end of the day it’s not about time, it’s about priorities.

In the fitness industry, it’s a wellknown fact that the first two months of a person’s fitness program are key to his or her adherence and ultimately success.

The first two weeks can at one end, bring strong motivation to fuel the journey to achieve re-

here are 6 simple tips that will increase the likelihood of your adherence to an exercise regime and achieve results: 1. Do physical activity that you love. Exercise does not need to be pain or punishment.

2. All physical activity adds up, so if you can’t squeeze in an hour then do what you can!

3. S tart at a light pace and intensity that you can sustain and still enjoy.

4. Make exercise a priority.

Plan your exercise for the week and commit to it!

5. E xercise with friends and family! Share your experience and make it fun and sociable.

6. S tart today! Why wait? Go out and start the change now!

Text: Liz Andrews | Photos: Deklofenak, Andres Rodriguez, Minerva Studio/Fotolia.com

Move Well

Move Well

sults, and at the other, can lead to the early onset of demotivation. Thereby, putting one at high risk to dropout, creating a failure to achieve results. The difference between these two outcomes is great, but the explanation is simple. People who spend 30 minutes working out are often the ones who build up a sustainable exercise regime and develop intrinsic motivation rather than those who battle to exercise for an hour and longer.

Going full pelt at the beginning can lead to exercise boredom or burn-out. The risk of injury is also higher if a person goes from being sedentary to doing an intensive 60 minute workout session.

Exercise myths tells us that you need to pound away on the treadmill or slog away on the cross trainer for hours on end to achieve your results. The truth of the matter is, you can get the same or better results if you get your daily exercise for at least 10 minutes intermittently throughout the day. If you cumulate your bouts of exercise while doing activities you love (eg. Dance Moves, Aqua Fit or Spinning classes), then you are more likely to make it a lifestyle change and achieve your results in the long run. It’s simple really, the more you enjoy the process of exercising and the less painful you perceive it to be, the more likely you are to achieve long permanent results.

Have fun Get the most fun out of your workout

1

2

Trick your body

Find a wingman

Find a friend to come along with you to the gym and to keep you motivated. Regard it as a fun outing with a friend, one that keeps you to your routine. Include a post- workout outing, maybe to have tea, chat or watch a football game to increase the fun factor.

• Find a colleague to come with you, possibly go during your lunch hour.

• A sk your spouse or partner to join you and create a competitive challenge.

• Join the Kids classes and make it a family moment!

Your workout routine can become boring, so make sure that periodically you change your workout and introduce new exercises and movements.

A body that is accustomed to a set frequency, intensity, type and duration of exercise needs new challenges and so does your mind. Trick your body and you will continue to improve your level of fitness while having fun doing it.

• Take part in circuit training. Change your exercise regularly & reduce rest time in-between.

• Take a class instead of using the cardio and gym equipment. Choose different classes each time.

• Take part in boot camp sessions that pushes you and creates fun and varied challenges.

winter 2014 | HOLMES PLACE | 11

5

Move Well

Track your progress and reward yourself

3

Let there be music

Identify your destination

Take your MP3 player, iPod or Walkman to the gym and listen to your favorite tunes while working out. Music is one of the best motivators and it is even better if you can choose exercises where you can move your body in time with the music.

High performance athletes train to music, as it can have a positive effect on your mind and your emotional state.

• Listen to happy music with a good beat –music that you can sing or hum along to.

• Create a playlist that runs to the end of your workout so you can track your progress.

• Find music that promotes positive thoughts and allows your mind to wander (e.g. classic, inspirational, relaxation tunes, etc.)

Most people who achieve their results and maintain them, have clear, realistic yet challenging objectives. These need to be broken into short, medium term and long term goals.

• Long term goals should be SMART (specific, measurable, agreed, realistic and timebased).

• Medium term goals should be achievable in 2-3 months to give you a sense of success quickly.

• Short term goals should be small changes that you successfully implement (going to the gym three times a week, drinking 1.5L of water a day, walking to work instead of taking the car, etc.)

12 | HOLMES PLACE | WINTER 2014

Studies show that people who set small goals and reward themselves on the achievement of those goals are more likely to have success with their long term goals. There are many pedometers and activity trackers on the market that can track your progress in terms of steps taken or calories spent. If you have one of these, you could offer yourself rewards when you achieve certain benchmarks (eg.100’000 steps or 10’000 calories). If you choose, not to use this type of devise, you can choose to track your progress by using a calendar where you track each time you go to the gym, or start an activity journal.

• Think about investing in a pedometer or activity tracker to monitor your progress and remember to reward yourself.

• On your first achievement, buy yourself some nice gym clothes or hire a trainer which may help to motivate you.

• Write a rewards calendar if you manage to diligently follow your plan and exercise as regularly as you intended to.

Functional Training

For Him and Her

Text: Katharina Schmatolla | Photos: georgerudy, Andrew Brown, Syda Productions/Fotolia.com

5

Move Well

With functional training movements, your everyday life can be improved to a higher quality.

F

unctional training, strengthens your balance and mobility. With intensity, flexibility and efficiency at the top of the list to maintain a healthy fittness level. An improved body awareness and a better posture can be achieved as well.

Although in recent years, hundreds of tutorials were posted on video channels that show spectacular exercises from the functional training, not all of these videos are appropriate to follow.

If you would like to dedicate your workout to functional training for

the first time or after a long absence, you should always seek help from a personal trainer. He or she can recognize your physical weaknesses and create a customized training plan. It usually reaches a repertoire of 30 exercises that can be intensified with regular training sessions and gradual increases in complexity. An exercise incorrectly performed can be easy averted with proper trainning and guidance. Postural problems, chronic pain and lack of motivation are often the result of uninstructed and poorly executed training sessions.

Everyone has individual needs based on their own workout. This is also true both for men and women. The focus on different muscle groups and body posture differs between the sexes. That’s also something you have to consider when it comes to functional training.

A Personal Trainer from Holmes Place will show you how to do it right, both for men and women, focusing on personalized functional training and how to perform each exercise correctly. winter 2014 | HOLMES PLACE | 13

Move Well

Events @ Holmes Place 2014 International 24 hour SPINNING® Marathon SPINNING ® is more than just a training session in the studio – that was proved last October by nearly 300 participants of the third annual international 24 hours SPINNING® Event at Holmes Place Lübeck. And because the event has been such a success, it’s going to happen again in 2014 at the Holmes Place Lübeck!

14 | HOLMES PLACE | WINTER 2014

Review

On the eve of October 5th, some of the active members and presenters from home and abroad arrived at the Hanseatic city. to prepare for the upcoming challenges of the weekend they all shared a common dinner. Just as international as the field, the presenting team at the third edition of the event: the Master Instructors Eva Garcia (Spain), Iwona Stanek (Poland), Andre Struik (Netherlands), Norbert Kis (Hungary) and Stefan Amiri received prominent

support from fourteen other presenters from Denmark to Italy.

After check-in on Saturday morning, some of the participants occupied the two ready-made studios with their air mattresses and sleeping bags. After all, for many the next 24 hours in which, two to four riders shared a bike, found thier team’s section, had but only one hour of sleep or maybe two. Participants gladly took full advantage of all the amenities that Holmes Place has to offer. In particular, the spa area of Lübeck clubs had

Text: Karsten Krause | Photos: Holmes Place

at Holmes Place Lübeck

Move Well

been used extensively, trying to find some relaxation and all looking to follow the motto, “feel well”.

In order to create the necessary space for such a marathon at the Holmes Place Lübeck, the complete cardio area in the gym was used. Also for the third time, all the equipment was unceremoniously removed with the help of a dedicated team of coaches and members.

They transformed the room into an event space with almost 100 original SPINNING® bikes including a stage with sound and lighting systems.

The Fitness Bar at Holmes Place served around the clock, to be sure that the spinning challengers had the necessary calories and could be replenished. There were fruits, protein bars, cakes, energy drinks and coffee for every participant and a delightful evening pasta buffet. Last but not least, a healthy breakfast took care of the physical well-being.

While the participants, after two or three hours, along with the first-class SPINNING ® presenters, took a short break and handed

the wheel to their distributors, Tina Eliasen from Denmark and Ingo Schoffer from the south of the Republic, remained on their wheels, they both won the big challenge and drove the entire 24 hour.

For whomever has the desire, there is also the opportunity in 2014, to challenge yourself during the upcoming events, along with presenters from all over Europe.

Whether it’s to climb high mountains, sprint to the stage for the big finish or to just enjoy a smooth ride in the lowlands, move well! winter 2014 | HOLMES PLACE | 15

Move Well

Interview with Karsten Krause: Karsten Krause, since 2004, he has been a SPINNING ® Instructor at Hol­ mes Place Club Lü­beck. He operated from late 2008 until August 2013, as the Group Fitness Manager. In addition, the licensed cycling coach has been active for many years as an international presenter for SPINNING ® events at home and abroad.

Where did the idea of the 24hour SPINNING® come from?

Karsten: It all started with a “stupid” idea in a meeting four years ago: we would do a 10 hour marathon at the 10th of October with 45 bikes on our large training room. The next year, we reinvented the ladies gym, for one day, with additional wheels from the two Hamburg Holmes Place clubs making them into Marathon areas. In 2011, there was the idea to host a 24 hour event and invite presenters from abroad for the first time.

How can one imagine such an event? Do you really have to cycle the complete 24 hours?

Karsten: Of course not. Actually, I wouldn’t recommend this to anyone. 24-hour endurance already requires a high level of training and discipline. Only those who are really fit should tackle it alone. An 16 | HOLMES PLACE | WINTER 2014

event over such a period, I see primarily as a team event. Surely, it is also important to challenge themselves or even to sit at unusual times on a SPINNING ® bike. for example, at night around 3am, when most of us might dream of sports.

As organizers, we are pleased when the team really manages to occupy their bike over the full period. An event like this, in my opinion, in addition to the sporting challenge has yet another side: you meet like-minded people, the bike is shared by the team and so you will make new friends. This year we have already had teams with participants from different countries they had met at the last event. For instructors to have participants at an event with such a broad range of international presenters is also a good opportunity to bring in new ideas and suggestions. And for us, the presenters, it is also a good op-

portunity to network for upcoming events.

How fit do I need to be if I want to participate in the Holmes Place Lübeck on the next event?

Karsten: The basic idea behind SPINNING ® is, it’s a workout for everyone, regardless of age and performance. For an event you should therefore have been sitting on the bike quite a few hours and have some self-assessment. So for one who has a certain level of fitness, this is certainly a great experience.

It’s worth it, to mark the 4th and 5th of October 2014 in your calendar for a long weekend of SPINNING ® in the Hanseatic City of Lübeck.

Reservation information and more impressions of the marathon are available on the event website at www.24hrs-luebeck.com

Holmes Place

Answers Ultimate Fitness Questions Prague, Czech Republic Holmes Place, the premium chain of fitness and wellness clubs with a presence in 10 European countries, has announced the launch of their new global website. Holmes Place will share their long developed knowledge of fitness and wellness through a new content-driven platform.

Move Well media networks like Facebook and other social sites.

“The goal of the new design is to ultimately become a key source of inspiration, education and expert support for the people interested in living healthier lives. Focusing on fresh engaging content and guidance from our team of experts, that supports our vision of inspiring people to live well and adding value to the community.”; said Sean Turner, Chief Digital Officer at Holmes Place Group.

Also newly improved on the website is a custom-made group fitness schedule based on individual personal preferences for class and desired times.

This launch marks the starting point of Holmes Place’s wider digital approach with exciting new developments to be released in the near future.

Text: Stefan Edlinger | Photos: Holmes Place

Holmes Place.

One life. Live it well.

T

he new Holmes Place website features a daily lifestyle blog inspired by the questions our trainers and instructors are frequently asked. Holmes Place experts answers the challenges people face every day and include a number of tips for training and nutrition anyone can try at home. Through this platform, Holmes Place can freely share its knowledge and encourage people who are not yet members to live a healthier life and inspire others. Now anyone has access to professional support every day and easily share the tips with their friends through social winter 2014 | HOLMES PLACE | 17

Has To Be Learned

18 | HOLMES PLACE | WINTER 2014

Text: Manuela Hoffmann, Sven Spanka, Katharina Schmatolla| Photo: Fotolia

Move Well

Properly

Running

Running is still one of the most popular training methods to burn off fat and stay fit. Even though it’s not necessary to turn it into science, there are a few guidelines to be followed in order to achieve the desired training success and prevent injuries and strain.

With this running manual you will gain useful insight into what is important for running indoors and outdoors during the cold months, so just put on your running shoes and get going!

Layered clothing: Above + ° Thermal underwear, long sleeve shirt, running and minus jacket, warm cero running socks, long thermal running pants, hat, gloves, trail shoes

Below + °

5

Advantages of trail shoes:

Gore-Tex material keeps the body warm and is impermeable to water. The sole has a solid profile to not slip on wet leaves or snow.

With extremely icy temperatures, it is recommended to protect the mouth with a light scarf or a special cold protection mask. This warms up the breath to avoid indisposition of the air passages.

Do not dress too warmly on cold days, a slight shiver in the beginning of a run is okay. You will warm up after a few meters.

Safety: Wear a safety vest or reflectors on your clothing.

Wearing a head torch might be worth considering to get noticed by cyclists, pedestrians and drivers in the dark.

Note:

Text: Manuela Hoffmann, Sven Spanka, Katharina Schmatolla | Photos: Syda Productions, Alex White/Fotolia.com

5

Long sleeve shirt, windbreaker, long running pants, hat and running shoes

Move Well

Regulating the Training: A heart rate monitor is part of the basic running equipment to control heart rate and calorie burning.

With an additional GPS devise, you can measure distances and speed.

Performanceoriented runners who train for 60 to 90 minutes up to three or four times a week and participate in competitions, usually use the winter time for basic endurance training. For this, it is essential to not overstep the maximum endurance limit of 90 minutes.

Hobby runners

without competitive ambitions develop basic endurance with sessions of equal intensity at a maximum of 60 minutes once or twice a week.

The appropriate intensity of basic endurance is 60% to 75% of the maximum heart rate, which is generated from the heart rate minus individual age.

Conclusion:

Reduce the length and intensity of training during the cold season.

Alternatives: Aqua Fit, Dance Moves, Spinning and Zumba classes or strength and muscle building training

Strength building workouts for runners should ALWAYS be part of the training alongside running! Running is endurance training. With additional weight training you support stabilizing the joints, strengthening the muscles and preventing injuries and overuse damage. winter 2014 | HOLMES PLACE | 19

Move Well Running Properly: Training Structure: A balanced and effective runners training is divided into 80% endurance and 20% speed training.

The cardio training activates the fat metabolism and shouldn’t overstep the maximum heart rate. An easy jog, light enough to chat with your

training partner while running, is the perfect endurance training. The intensive part of the training can include sprints and speed games, which by all means will reach over 80% of the maximum heart rate.

Strain and relax-

ation should be well balanced!

Ask for a training plan with personalization, matching your individual goals. The most important parameters for successful runners training are motivation, continuity and control of set goals.

Important for beginners:

tip:

Increase your running phases continually in turns with walking phases. Considering your current fitness level, start with turns of two minutes.

Just take a look at runners in the park.

Not everybody has found the appropriate running style, for themselves. With the wrong running style you don’t only risk getting injured and suffering from runner’s fatigue, training will also be less fun.

No matter if you are a beginner or advanced, keep track of your running style on a regular basis and correct it if necessary.

First thing is to work on the arms, doing this you effectively will lead towards correct work on the legs.

The correct movement of the arms starts with the shoulders. They loosely swing back and forth. The movement of the arms proceeds in a parallel line with the running direction. When the left leg strides forwards, the right shoulder and arm swing forwards at the same time.

Shoulder, elbow and hand create an imaginary triangle. When your arms move faster not only the frequency of your leg movement rises but you automatically initiate the legs from below the trunk as opposed to in front of it.

Get assistance from an experienced running trainer.

Motivation: Being motivated for training is a rather individual matter. Generally, goals such as registration for a competition possibly in combination with a city trip does help. Addition-

ally, training with a partner might increase motivation.

It has been proven by studies that large obstacles seem significantly smaller with a friend on your side.

20 | HOLMES PLACE | WINTER 2014

This psychology can be transferred easily to motivation for training and the “SMART” criteria can be used to become more effective.

Along with individual training plans, a personal trainer, running groups, systems of self-rewards and opening up new running tracks add to sustainable and effective motivation.

Move Well Three phases of the run:

1

3

2

Pushing off:

Lower arm and thigh of the respective side are parallel to each other.

Landing:

With dynamic arm movement the foot touches down below the body.

Supporting:

Through stable hip alignment the body remains firm.

During the training additional exercises generate ease and change.

Running technique:

1

3 2

strengthening the ankle joint, heel-to-butt running, high knee running, running sideways and backwards, shifting weight onto balls of the feet and heels.

Stabilize all involved joints with lunges and squats.

Stretch

to loosen muscles and avoid injury.

Photos: Syda Productions, Fabrice/Fotolia.com

Correct training: Runners training helps to increase stamina and strengthen the muscles of the legs. In order to attain the perfect running style, strength training is indispensable. A stable trunk is of particular importance for runners. Strong abdominals and back muscles protect the spine, stabilize the upper body and help to build efficiency for running. You can integrate the strength training straight after running or as an individual workout session.

Endurance:

Treadmill or cross trainer, spinning for regeneration and change.

Strength:

Trunk and muscular endurance needed for running can be strengthened with Yoga, Pilates, Legs, Bums & Tums, Body balance, Body Pump or Whole Body Vibration.

Weight training:

leg presses, adduction, abduction, glutes, calfraises, abdominal and back training.

Stretching:

Increases flexibility, facilitates regeneration after training and minimises risk of injury. Moreover, stretching is positive for the subjective body image.

On the treadmill: Especially during the cold season, treadmill training can replace running outdoors.

Heart rate, speed and gradient can be controlled easily and the integrated damping makes training easy on the joints.

For beginners, it’s best to start with a duration of 20 to 30 minutes. The running technique on the treadmill is different to outdoor running because

the ground is literally moving backwards. To adjust properly and find an effective and healthy training structure, start your treadmill training with at least 5 minutes of slow warm up. After this you can advance towards your set heart rate. Towards the end of the training, integrate a cool down phase and diminish the tempo. Never start or stop abruptly.

Bear in mind the following steps for training on the treadmill:

1 2 3 4 5

Don’t stand too far back to avoid the risk of falling!

Small steps and not too much up and down to avoid stressing the back and joints and also to save energy.

Keep your head straight. Looking around and turning the head heightens your risk of falling and getting injured.

Stabilize your upper body! Upper body must not rotate for a dynamic run. Harmonic movements and stable alignment optimise running, training indoors and outdoors.

Don’t tilt the body forwards to avoid arching the lower back to train more effectively. winter 2014 | HOLMES PLACE | 21

Move Well

Health:

Injury prevention: Especially for beginners, training overload or incorrect running techniques can cause injuries. Typical injuries for runners are tendinitis, Iliotibial Band Syndrome (ITBS), shin splints, ailments in the vertebral column, slipped disks and the Piriformis-Syndrome, which occurs when the sciatic nerve is compressed or irritated by the Piriformis Muscle. A poorly developed upper body musculature and lack of spinal support, false position of the foot, bad running shoes and wrong training can also compromise your body and health.

Heightened training intensity or workouts that continually exceeds the average of 60-70% of the maximum heart rate lead towards the so called

• Regular regeneration phases and restorative activities such as sauna as well alternative sports • Optimal running shoes • Professional advice • Get a running style analysis

22 | HOLMES PLACE | WINTER 2014

Also, during winter it is vital to regularly hydrate and consume carbs.

When snowy or icy, run at your own risk.

Major risk of falling.

It is ok to take it a bit easier, slower and more carefully during winter.

With minus zero temperatures it is recommended to protect the mouth with a light scarf or a special cold protection mask. This warms up the breath to avoid indisposition of the air passages.

Please bear in mind the following tips to prevent injuries: • Warm Up • Maximum training for beginners: 30 minutes • Stretch after training • Get massages • Strength training • Increase training intensity gradually and adapt to the winter season

“open window effect”. This decreases immune defence and the body becomes more prone to infections.

Principally runners, both beginners and advanced, are healthier if they have a balanced diet with a sufficient intake of vitamins.

First Aid for injuries:

If you do get injured during your training, follow the RICE principle to recover quickly:

R est I ce

C ompression E levation

If there is no relief after 48 – 72 hours, see a doctor.

If you feel poorly and show symptoms of a cold or fever or if you are taking antibiotics, then don’t go for a run. The danger of aggravation by neglect, possibly resulting in myocarditis (inflammation of the heart muscle) is all too real.

If the immune system is too week bacteria can penetrate deeper into the body during training and reach the heart.

Typical mistakes: Blind ambition Running too fast or too much without resting

No stretching before running

No strength training Disregard signals of the body such as pain

Move Well

Running myths: Often we get running and training tips from friends. Especially beginners, they are not immune to bad advice.

Over time, a number of myths have been accumulating and we are going to make a clean sweep following the motto: “What granny already knew, even though it wasn’t true”.

The female breast jumps about 84 times per meter and bounces up to 21 centimetres in all directions.

Special sports bras minimise this up to 74% and reduce breast pain as well as tightness in the neck. However, this does not influence the shape of the breasts, as this is inherited.

Fat burning starts only after 30 minutes

Right from the start, the body draws on all energy resources (carbohydrates, fats and proteins). The intensity however does change the burning of fatty acids. The body requires more oxygen to burn fatty acids, which is important for increasing endurance.

Stitches in the side because of talking

Stitches in the side are not directly a result of talking while running, but possibly provoked by hyperventilating. Another trigger could be sparse blood flow in liver during the run.

Note:

Photos: Syda Productions, nanuvision/Fotolia.com

Sagging breasts by running

Stretching helps against soreness

Minor soreness fades after 15-20 minutes of light jogging. Strong soreness can only be cured by time! Scientists have discovered that cherry juice eases soreness as well as two cups of coffee before your run.

In the winter it’s not necessary to hydrate during running.

You also sweat when it’s cold, the dry air dehydrates you even more!

Is it necessary to run on the spot at the red traffic light?

Running has a measurable impact on the cardiac cycle and muscles as well as on endurance with a heart rate of 60 to 65 percent. The heart rate does fall below this level with a disruption of the run and can’t be considered for the total duration of the training. Bottom line: It doesn’t have a measurable impact on the running form if you don’t jog in place at the traffic light.

Everybody who is unsure, new to running, getting back into shape or doesn’t want to train alone, can get help from an experienced trainer. At your Holmes Club you’ll find personal trainers, advice for a tailor-made training plan and running groups for added motivation. With an expert on your side, you will develop the right blend of running and strength training, enjoy the benefits of group dynamics and a high level of safety. Start your effective running training today at Holmes Place.

winter 2014 | HOLMES PLACE | 23

Eat Well

Eat

Well Shop Right

Health foods are not necessarily healthy foods. It’s the same with vegan, vegetarian, natural and organic. A sad but true image is, that these eating trends often have nothing in common. Perceived as healthy, they may contain the exact ingredients that you should try to avoid. Here we have listed ten important tips to help prevent you from walking into the traps of manufacturers and their packaging tricks.

24 | HOLMES PLACE | winter WINTER 2014

Eat Well

1

Vegan Sweets

Vegan industrial goods often have a nutritious-label from the European Vegetarian Union. You shouldn’t be misled by the logo with the green leaf. For example, in some vegan fruit jellies you will find traces of milk.

2

Good for Your Nerves – Nuts

Nuts are good protein providers, but they also contain a lot of fat. You should eat no more than handful a day. Be careful not to buy roasted or spiced nuts. They may contain preservatives and flavor enhancers. Buy unflavored nuts as a healthy snack alternative.

Text: Katharina Schmatolla | Photo: Sea Wave/Fotolia.com

3

Dried Fruit

Especially in the winter, dried fruit are a delicious and healthy snack. In particular, exotic fruits like figs and dates are very popular. But most store bought packages can contain loads of sugar for preservation. Industrial dried fruits are often full of calories which you also don’t want.

Our tip: Do it yourself! Choose the fruits that you want. Cut up thin slices of apples, pears, bananas or any other fruit and bake them in your oven at 225 degrees for two hours. Homemade fruit chips!

4

Breakfast Classic: Oatmeal

As a competitor, preparing for your next tournament, your body needs an increased caloric intake. If you use sports as a motivation for your workouts or you simply want to lose weight, you should keep an eye on your oatmeal consumption. The food

pyramid clearly lets us know that you shouldn’t eat too much grain.

As always, industrial goods often contain sugar and fat, the same goes for oatmeal. Useless as a health food. Here too, you could make your own. This way you can control your ingredients such as; nuts, cereal, fruit and sweeteners, create your own healthy varieties of oatmeal for your breakfast table.

5

Salad

You also need to eat your salad in the wintertime.

In supermarkets you can find pre portioned and prewashed packages of salad. But practical is not always the healthiest. There were several food scandals last year concerning health threatening germs in prepackaged salads.

Buy fresh salad from your region and simply give it a good wash.

6

Protein/Energy Bars

Energy bars and energy drinks can entail risks. The term “energy”, is not protected. It’s rather a question of image. Even though energy and protein are written on a bar, it may contain artificial ingredients. It can be mainly composed of different sugars, fats and aromatic substances.

Better to buy them at a health store, be sure to read the list of ingredients or ask for advice at your Holmes Place Nutrition Center.

7

Bread

Perfect at lunchtime, it’s a small portion containing proteins that can be easily digested. Most familiar as a sandwich.

But there are huge differences between breads. If you have a choice, select a whole grain bread. Avoid breads made with white flour. Industrial breads can contain baking agents which can be heavy during digestion.

8

Deep-Frozen Foods

Frozen food is a good option especially in the wintertime. You can buy non seasonal goods perfect for cooking. Avoid ready-made dishes, they often contain artificial flavors.

Be mindful, many frozen fruits may contain artificial sugaring. Remember to always check the label.

9

Meat and Fish

Safely you can eat red meat once a week, and you can eat fish and other white meats, up to three times a week, more often if you like. Flash frozen meats and fish can also be a great option. Allow yourself the indulgence of high quality meats from your local butcher, even if it’s a bit costly. Buy smaller cuts, but have that tasty steak!

10

Natural Is Always the Best Choice

Undeniably, there are not sufficient regulations about how to label goods in the food industry.

The consumer is not fully protected by the complete list of ingredients. Our advice is to buy fresh, local goods, in single packaging whenever possible. Avoid buying processed products. Don’t trust labels that read: light, fitness, power, Vegan, organic or healthy. These words are only means of advertisement and offer no guarantee.

winter 2014 | HOLMES PLACE | 25

Eat Well

The Art of

Effective Dieting

Losing weight to look better is what most people wish for. But there´s one problem: sometimes you spend all of your time thinking about achieving that far distant goal, and you don’t stop to think about your behavior and what can you do to change. Our fitness experts know this very well and that´s why we made a list of everything you should know and do to get rid of unwanted weight.

What´s the major reason most diets don´t work?

One of the main reasons that diets do not work can be traced down to the general perception of dieting. Many people see a diet as a fast-track in order to achieve their results in the short time. However, in the long term, many diets are quite simply unsustainable. This can be due to the fact that they are too restrictive, expensive, unpalatable, inconvenient or too difficult to maintain. Diets work in a number of ways: some offer meal replacement solutions; some are associated with a specific theme; others work with a point system with foods having values; some restrict or disallow the consumption of certain foods; and some have strict percentages or quotas of macronutrients (carbohydrate, fat, protein) that can be consumed. Diets are often unsustainable because they limit or eliminate entire food groups and they require strong self-control. Some extreme low calorie diets may leave a person lacking in essential nutrients and may even endanger health.

Slow Metabolism To maintain normal metabolic function, a certain number of calories are needed to be consumed each day. If a diet requires a person to reduce calorie consumption significantly, the body will then go into 26 | HOLMES PLACE | WINTER 2014

Text: Liz Andrews | Photos: viperagp, Spofi, vgstudio/Fotolia.com

Quick Fix

Eat Well

starvation mode and will require fewer calories at rest as a means of conserving energy. Furthermore, you’re likely to start losing lean muscle mass as well as fat. Less muscle mass, will mean a lower capacity to burn calories and then you will regain the weight as soon as you start to eat as you did before the weight loss.

Lack of Satiation and Satisfaction Many diets that are popular today are too low in fat so they leave a person feeling hungry soon after the meal. Dietary fat slows the rate at which the stomach empties, which in turn increases the feeling of satiety for a longer time after eating. Extreme diets don’t work, as they are so restrictive that they are simply not sustainable. On the other hand, some diets require very low carbohydrate consumption. These diets are usually unsuccessful because our bodies need a certain amount of carbohydrates to function properly. Reducing carbohydrate consumption too much may leave a person feeling tired and temperamental. The physiological reasons for these mood changes are that carbohydrates are the body’s preferred fuel for immediate energy and they also stimulate the production of serotonin which is known for its mood enhancing properties.

We need to start thinking differently about food and eating. Rather than thinking about diets as short term methods to lose weight or achieve other wellness goals. We should think about ways to make achievable dietary and behavioral changes that we can turn into a lifestyle.

winter 2014 | HOLMES PLACE | 27

Eat Well

What´s the problem and risks of Yo-Yo dieting?

Yo-yo dieting is losing fat then regaining, and doing this sequence repeatedly. This is not always done on purpose, although it is very common in bodybuilders and some types of athletics. It is not good for your health to starve and then overeat. This sends your system into shock and puts your organs under stress, as they have to work harder. Regular yo-yo dieting can cause problems in later life such as high blood pressure and cholesterol. Evidence shows that most obese people have slower metabolic rates than people of normal weight. Furthermore, as mentioned in the section above, one of the big problems with extreme diets is that eating less than 1000 calories a day sends the body into starvation mode which slows the metabolic rate even more. The short term diets will often be successful as you will lose a lot of body fluid and some body fat which altogether can add up to about 10 lbs of weight loss in just 2 or 3 weeks.

However the minute you return to eating as you did before, you will quickly regain the water weight and since your metabolic rate has slowed, you will also regain the fat. This means, you will need less food to maintain a stable weight. The healthiest way to lose weight is to lose it steadily over time. Adopting a largely inactive lifestyle and yo-yo dieting can put a person at risk of looking thin on the outside but having excess fat on the inside, also known as visceral fat located around the abdomen. This is the worst type of fat as it covers your vital organs and can affect your insulin sensitivity, making you more susceptible to problems like type 2 diabetes. Every time you lose fat through dieting, you also lose muscle mass and when you gain the weight back, you often gain mainly fat so your body composition worsens. However, partaking in regular exercise can reduce the amount of visceral fat and prevent the loss of muscle mass. It can also help lower blood sugar levels. The healthy time in which to achieve weight loss without losing muscle mass is between 1 to 2 pounds per week.

28 | HOLMES PLACE | WINTER 2014

Eat Well

What´s the most healthy diet to lose weight?

A good diet should be effective in achieving weight loss but must be healthy. It must educate and motivate, in order to make healthy lifestyle changes and promote long term health and wellbeing. A good diet should make you feel satisfied and full of energy. Here are some easy changes to lose weight healthily:

1

Eat only what you need Eat smaller portions and don’t insist on finishing the plate. Eat slower and taste the food to give your body time to send you ‘full’ signals.

2

Follow a balanced diet Eat a lot of fruit and vegetables and as many fresh, nutritious foods as possible. Most fruits and vegetables are rich in antioxidants. To help your body fight off the free radicals by eating them plentifully.

3

Eat a healthy breakfast Kick start your metabolism optimally to have the right energy, focus and strength to make the most out of your day.

4 Photos: al62, viperagp/Fotolia.com

Drink plenty of water and don’t drink your calories Drink 1.5 to 2L of water a day for maximum health benefits. Avoid high sugar drinks as you will quickly reach your calorie quota for the day with little or no nutritional value.

5

Eat healthy fats Choose healthy fats (nuts, avocadoes, fish, olives, olive oil, seeds) rather than saturated fats (butter, meat, cheese, etc.) or transfats (biscuits, cakes, refined goods).

6

Avoid hunger Plan your meals and snacks so that you can avoid hunger pains

that may cause you to reach for high sugar snacks when you are famished.

7

Stop late night snacking There is a lot of truth in the old wives tale: breakfast like a king, lunch like a prince and dinner like pauper. Reduce your dinner intake as you get to the end of the day as your metabolism slows down.

8

Get plenty of sleep When you are tired you become less resistant to cravings and your body naturally demands foods that give you quick bursts of energy.

9

Compensate for over-indulgence When you spend a day eating badly, commit to eat healthily the next day. It will help lift your mood and set you back on the right track.

10

See a dietitian or nutritionist Dietitians help analyze your dietary habits and nutritional intake and give you a healthy plan to follow.

11

Exercise Exercise will not only increase your metabolic rate in the short term and increase the amount of muscle you have which burns more calories than fat tissue, but will also keep your mind off food! winter 2014 | HOLMES PLACE | 29

Eat Well

What are the most important and healthy strategies to lose weight?

30 | HOLMES PLACE | WINTER 2014

• Reduce

your calorie intake and choose your meals and snacks carefully.

• Intermittent calorie restriction and daily calorie restriction seem to be equally as effective in decreasing fat mass and body weight.

You can choose to have low calorie days and higher calorie days or you can keep the calories down on a daily basis. Find what works for you.

• Choose foods that are high in fiber, low in fat and balanced for fat, protein and carbohydrates.

• Avoid sugar, sweetened foods and stimulants such as coffee, tea, cigarettes and alcohol.

• Increase your calorie expenditure by doing more physical activity. Perform aerobic activity at least 3 times a week like Aqua Fit, Zumba, Dance Moves, spinning and running classes.

• Do some weight bearing exersises, a diet on its own is not enough. you will lose muscle mass in addition to fat mass. Resistance exercise training preserves fat-free mass more effectively during dietary restriction than endurance training.

• Supplement your diet with vitamins and minerals (B vitamins, vitamin C and minerals zinc and chromium).

Photos: viperagp, Karin & Uwe Annas/Fotolia.com

T

o lose weight you need to create a negative energy balance, which requires reducing the quantity of calories that you consume or increasing the amount of calories you burn. The best solution is to do both of these things to maximize the energy deficit. Although, the “quantity” part of the story is clear, the perfect diet composition in terms of quality for weight loss remains unknown. The “best diet”, that can suit everyone has yet to be identified. This is why dietary regimes need to be prescribed on an individual basis, in order to best fit each person’s personal preferences. However, here are some general tips that will work for everyone:

Eat Well

What can be done to maintain your weight after you lose it?

Less is more

Studies show that people who have lost weight and maintained the weight loss are those who successfully adopt a step by step behavior change in terms of weight management.

Adopt the 3 tiered approach

The following 3 steps are sure to bring success: take up exercise that you enjoy, reduce the amount that you eat and make small behavior changes to ensure that you live a more active, healthy lifestyle.

Keep your eye on your goal

Keep focusing on your desire for health, energy, life longevity and for peace of mind. As well as reminding yourself of your long term goal, set yourself short term goals to keep you motivated along the way.

Everything in moderation

Train yourself to eat everything in moderation so that you don’t get any cravings or start a path that is unsustainable in the long run.

Record your progress

Track your results and keep a food and activity diary to ensure that you stay on the right track. Celebrate your successes and make sure that you recognize the journey that you have already done.

winter 2014 | HOLMES PLACE | 31

Eat Well

Proteins The Building Blocks of Life Amino acids are organic compounds that combine to form proteins. Amino acids and proteins are the building blocks of life.

W

hen proteins are digested or broken down, amino acids are left. The human body uses amino acids to make proteins that help the body break down food, grow, repair body tissue and perform many other body functions.

Amino acids can also be used as a source of energy by the body.

Amino acids are classified into three groups: essential, nonessential and conditional amino acids. Essential amino acids cannot be made by the body. As a result, they must come from food. The nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. “Nonessential” means, that our bodies produce an amino acid, even if we don’t get it from the food we eat. They include: alanine, asparagine, aspartic acid and glutamic acid. Conditional amino acids are usually not essential, except in times of illness and stress. They include: arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline and serine.

You do not need to eat essential and nonessential amino acids at every meal, but getting a balance of them over the whole day is important.

To calculate your protein requirements take your weight in kg then multiply that number by 0.8 if you are not very active and by 1.8 if you are extremely active. As a general guideline, the RDA for adults, both male and female, is 0.8 grams per kilogram of body weight per day. But, as you can see from the chart below, you will need to increase your protein if you have an active life or are pregnant or breastfeeding.

Weight in kilograms

Proteins per day if you’re not very active

Proteins per day if you’re active or pregnant

Proteins per day if you’re extremely active or in training

45,5 kg

36,4 g

59,2 g

81,9 g

50 kg

40 g

65 g

90 g

61,4 kg

49,1 g

79,8 g

110,5 g

70,5 kg

56,4 g

91,7 g

126,9 g

75 kg

60 g

97,5 g

135 g

32 | HOLMES PLACE | WINTER 2014

Simple points to follow: • Eat breakfast like a king, lunch like a prince and dinner like a pauper.

• Make sure each meal has enough protein included.

• Eat 75% of your calories for the day by 4pm in afternoon.

The natural rhythm of the body is to digest and assimilate food far more efficiently at midday.

• Eat a small evening meal or divide it into 2 smaller portions.

Consume all meals at least 2 hours before going to bed.

• Snack little and often with high protein foods that are also low in saturated fat.

A large meal will cause elevated levels of insulin just like eating starch.

• Little and often sends the body the right signal – there is plenty of food so you can burn fat.

• Keep your blood sugar at even levels – no mood swings or extreme hunger.

Keep hormone levels even.

Eat Well

Homemade

Protein Shakes

Healthy living can be delicious. With these tasty homemade protein shakes you can manage your daily protein needs and have a delicious meal alternative at the same time. Just combine the ingredients in a blender then blend until smooth. Enjoy!

Text: Samantha Frost | Photos: Africa Studio, George Dolgikh, Michael Tewes/Fotolia.com

Silken Tofu Smoothie 1 Handful Strawberries 1 Palm Sized Portion of Silken Tofu 3 50 mL Soy Milk (unsweetened, malt free) Cinnamon (optional)

Combine silken tofu, soy milk and strawberries in a blender and blend until smooth.

Add a no calorie sweetener to taste.

Sprinkle with cinnamon (optional) and serve in a tall glass.

Vitamin C Hit 1 Cup Frozen Mangos 2 Giant Handfuls of Organic Spinach 100 ml Milk (Nut, Coconut, Rice, Soy) Ice and Water for Desired Thickness 1/3 Medium Banana (Frozen) 1 Raw Egg 1 Scoop Natural Protein (Hemp, Pea, Whey)

Delicious Berry Smoothie

Vitamin Supreme

1 Rounded Scoop of Vanilla Protein 1 Handful of Fresh or Frozen Berries (Any and All) 20 mL Distilled Water Ice

2 tbsp Sunflower Seeds 1 tbsp Almonds 2 50 ml Whole Milk 1/2 Banana 1 Rounded Scoop of Natural Protein Honey and Ice to Taste

Refreshing Protein 1 Cup Local Strawberries 1 Cup Honey Dew Melon 2 00 ml (Goat) Buttermilk Ice and Water for desired Thickness 1 Raw Egg 1 Scoop Natural Protein (Hemp, Pea, Whey)

winter 2014 | HOLMES PLACE | 33

Eat Well

Ginger Special

One of the healthiest foods in the world Ginger is known to be one of the most universal foods in the world – whether as a spice, drink, medicine or aroma. The possibilities are endless.

W

e only use the root of the herbaceous plant that can grow up to 1.50 meters high. The home of the ginger plant is controversial. It is clear that the plant can be found growing wild in the tropical and sub-tropical regions, but is grown mainly in Asia, South America and Africa. In the European region, ginger has been known since the 9th century. The main industrial area of growing is in Nigeria, the main exporter is China and the largest producer of ginger is India. The ginger receives its sharp taste and its effect diversity from its essential oils, resins and the so-called gingerols, a pungent aromatic substance. To benefit from all the capabilities the ginger plant has to offer, a minimum daily dose of 2 grams is recommended.

Ginger in the kitchen

As a powder or freshly grated, ginger gives our food an oriental and spicy taste. It is used as a condiment, a seasoning for lamb, chicken, soups, fish and desserts.

Recently, ginger tea has been gaining popularity. In the summer, ginger comes as a cool refreshment in ginger ale. Ginger’s sweatinducing effect is mainly used in countries with hot climates to regu34 | HOLMES PLACE | WINTER 2014

late body temperature. In the winter, ginger can heat us up as a tea blend or simply chopped in pieces and poured with hot water. Pickled ginger is found in Asian cooking as an accompaniment to sushi. It is important that you remove the outer skin prior to use, keeping as much surface as possible, doing so develops the essential oils that make the ginger so delicious and healthy.

Ginger as a remedy

Ginger contains digestive, circulatory and appetizing substances such as gingerol. Through the preparation of ginger, rootstock antioxidants, antiemetic, antiinflammatory and stimulating effects are achieved in the gastric juice, saliva and bile formation.

Thus, ginger helps prevent vomiting, nausea, stomach cramps, inflammation, joint pain, cartilage disintegration and colds. By

stimulating the white blood cells, ginger strengthens the immune system. Even cancer cells die by reducing necrosis. Externally applied ginger even helps in wound treatment.

Ginger in sports

The secret weapon against muscle soreness is ginger. With regular use it offers relief from muscle pain, which contributes to effective and continuous training. The additional reassurance of the stomach makes ginger a good competition venue companion. It is best to take two hours before a championship, marathon or similar extreme workout. That’s how you gain an advantage over your opponents, even if it is only the inner demons or sore muscles.

Eat Well

Hot and Healthy

Herbal Tea Deluxe • 4 fresh mint leaves • 1 teaspoon chili • 1 teaspoon of honey • 1 half teaspoon dried

What’s more relaxing for the body and soul in the winter than a delicious hot drink?

Texts: Katharina Schmatolla I Photos: andriigorulko, amberto4ka, scis65, derkien/Fotolia.com

I

sage

t does not have to be a variation of coffee or the classic hot chocolate. Especially during the cold season, we should help boost our immune system with healthy ingredients. We benefit not only from the delicious taste, but also by the soothing warmth and healthy ingredients. With such a wide variety, the possibilities are endless.

With the recipes and ingredients listed, you can conjure up a whole new world of drinks in your kitchen. You can be as experimental as you like, just be sure to enjoy the meditative and relaxing effects during the preparation.

• 1 half teaspoon of dried linden flowers

• 1 half teaspoon of dried chamomile flowers

• 1 teaspoon fennel seed tops

Put the mint leaves and the honey in a glass. Heat up the dried herbs and chili in a saucepan with 150ml of water for 10 minutes. Pass mixture through a sieve into the glass and mix well together. Ready!

Hot Apple

• 100 ml of clear apple juice • 1 teaspoon of honey • 1 organic lime • 1 stalk lemongrass • 100 ml of water • 1 teaspoon minced ginger

In a saucepan, the apple juice, water and honey are heated together. The lime slices and the chopped ginger go together with the lemongrass into a tall glass.

Pour in the water-apple juice-honey mixture and mix well. Ready!

Peppermint Explosion

• 10 mint leaves • 2 slices of organic lemon • 1 teaspoon of organic honey

Pick the mint leaves and add into a tall glass. Grate a little peel from the lemon and cut two thin slices of lemon. Then activate the essential oils with the mortar in the glass, add honey for sweetness and hot bubbling water. Ready!

Chili Berry Classic Lemon

• 2 lemons • 1 cinnamon stick • 1 teaspoon of honey

Classic and fast: squeeze the lemon juice into a glass.

Add cinnamon and honey to it and stir well. Ready!

• 50 grams of blueberries • 4 slices ginger • Some chili, depending on

Ginger Tea

• 6 thin slices of ginger

without outer shell • 6 leaves of lemon balm • 1 teaspoon cinnamon (or a small rod) Peel and cut the ginger root. Put it in a tall glass with the lemon balm leaves.

Then work it with the mortar. Add the cinnamon and hot water. Ready!

your likeness

• 1 half lime • 1 teaspoon honey

Add ginger, berries and chili into a saucepan and heat together with 100 ml of water. Crush it easily with the mortar. Cut the lime into slices and add the honey in a glass. Strain the heated liquid through a sieve into the glass. Ready!

winter 2014 | HOLMES PLACE | 35

Feel Well

Feel

Well

10 Tips for a perfect day

1

Be An Early Bird

Motivation starts in the morning. To get the right mood for an active day, you need to get up early. That‘s how you make the most of the day.

2 3 4 5 Drink Well

The cold season is perfect to be creative with your drinking habits. Of course you should always have your water with you. But for the coziness in winter, a hot drink is perfect. Try to avoid coffee and sweet industrial teas.

36 | HOLMES PLACE | WINTER 2014

Find Some Sacred YOU Time

Spend 15 minutes just sitting in peace & quiet, drinking your tasty tea and relax. Just you and nothing else. That‘s how you clear your mind before the world gets you back.

Get Fresh Air

Nothing is as refreshing as the winter’s air. It‘s cold, clear and if it has snowed recently, it‘s even quiet in a way. So today you should walk to work, take the bike or jog there. If your office is too far away, then park your car further away and have a little walk.

Snack Well

Christmas chocolates are done, so you are free to prepare yourself some healthy snacks. Get a good mixture of fruits, vegetables, nuts and dried fruit. Watch out for ingredients like fat, sugar and flavor enhancers.

Text: Liz Andrews| Photos: ruslan_100, Halfpoint/Fotolia.com

How to plan the perfect energising day

Feel Well

The Winter Season is the perfect time to have an inspiring energized day. All the heavy foods, visiting family, staying inside the whole day during Christmas is over. Let the New Year also be a new start. So this is how you get the motivation for all the New Year‘s resolution you made.

6 7 8 9 10 Choose Wholesome Healthy Foods

Prepare a colorful meal for dinner.

Only use white meat or fish and take as many different colored vegetables and spices as you can get. There are lots of seasonal food like cabbage and turnips that are worth a try.

Feed Your Mind & Soul

Instead of watching television tonight read a book, paint a picture, knit yourself a scarf, play with your kids, write a story or in your diary, cook.

Whatever you do, be sure to choose something that‘s relaxing and mind feeding.

Show Gratitude

Write down five people and/or things in your life that you are most grateful for, then tell an important person that you are thankful to have them in your life. Share your love and get love back. That‘s the best motivation you can get!

Build Momentum

Take a picture to remember your smile after this energizing day.

Assess how good you feel and look in your diary tomorrow to see how you can make tomorrow as energizing as today!

Sleep Well

Go to bed a little earlier, even if you don‘t fall asleep immediately. Let your body fall into a gentle slumber.

After this energizing day, you won‘t think about all your problems or the things you have to do. You will just feel relaxed and fall into a healthy sleep.

winter 2014 | HOLMES PLACE | 37

Earn the Burn

The Afterburn Effect Explained Regular exercise and a healthy diet are crucial factors for maximum athletic success. But when it comes to burning calories, periods of rest can play an important role. Remarkably, the body can keep burning fat after the workout, if you approach it properly.

T

rue to the motto: “No pain no gain!” The afterburn effect starts during a workout. For this, it is important whether you train for endurance or strength. In any case, exercising strains the body and is inevitably followed by tiredness. When resting, strained organs and muscles regenerate and rebuild their capacity. During the last phase of recovery, the so called “super compensation” kicks in and creates the afterburn effect. At this moment the body reacts to the 38 | HOLMES PLACE | WINTER 2014

stimulus set on by the exercising and does not only recover from the exertions, but also prepares for expected strain in the next workout. Our body wants to do it better the next time around so just let yourself get carried along by this ambition. The perfect combination of stimulation and rest creates the afterburn effect. Immediately after exercising, the body needs a while to calm down. The heart rate and breathing are still fast, which means that the nervous system is still in an active mode. Dur-

ing this time, the muscles are tense and the body releases hormones such as Testosterone and Cortisol to keep the metabolism going.

This is how small fat pads are burnt to generate ongoing energy in the body. The body keeps burning calories! The afterburn effect basically means that the body is still operating at full vigor directly after a workout, even though we are already resting. We can also reinforce the afterburn phase with our diet by avoiding high calorie foods after training.

1 Text: Katharina Schmatolla I Photos: AntonioDiaz, xalanx, fontgraf/Fotolia.com

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And this is how it’s done: Training:

Recovery:

For effective use of the afterburn phase it is vital to train hard. Even though compared to endurance training, strength training is often considered to be a better catalyst for the afterburn effect. Intensity and duration of the session are also determining factors. During your workouts you can aid the afterburn effect through interval training. With shorter and more intensive units you train at 80% of the maximum heart rate, which influences the metabolism and the attached fat burners. It is important not to exaggerate this, the intensive

The recovery phase has to be long enough for the body to reach the state of “super compensation”.

With short gaps, training overload could be created and the muscles may not be able to regenerate nor are they able to become stronger for the next training session. However, resting for too long is also counterproductive. Super compensation diminishes after a while and the training effect deflagrates. The gap between training sessions should be about 24 hours to attain an ideal recovery effect.

strain should only represent one quarter of the full workout. The normal strain of about 65% of the maximum heart rate represents three quarters of the exercise unit.

Strength training should at least last twenty minutes. Only then, the body resorts to fat reserves instead of glycogen to

generate the required energy. Forty minutes with a pulse of 120-130 is the minimum endurance training needed to extract sugar from the cells and use it as energy.

Three or four training sessions per week are ideal for the optimal exploitation of the afterburn effect.

ion, before and after exercising. Of course it is important to eat your fill in the evening.

A yummy protein shake is also a great option.

In the Eat Well section of this edition, you will find some great recipes.

Protein supports muscle building and maintains the afterburn effect. For breakfast you can have a feast, since a trained body needs energy intake by way of food.

The metabolism gets stimulated by physical activity and the breakfast calorie intake will be distributed throughout the whole day. Generally, it is better not to workout directly after eating and not directly eat after working out.

Always be sure to eat enough, but just until you are sate.

Diet:

For the use of the afterburn effect, your diet plays an important role.

It is recommended that you eat light. Eat foods high in protein after training as to not immediately supply the body with the same amount of energy it has burnt while exercising. Try to avoid sugar and fat, often present in health food and energy drinks.

Mineral water should be your constant compan-

Now you can get “burning” and attain maximum success from your workouts/ training. Bear in mind the interplay between proper exercise, diet and recovery, your metabolism will do the rest for you.

Feel Well

IOS

Apps Fitness Appsolute

Android

ééééé

Runtastic Music

From runtastic

free For all fans of the Runtastic Fitness App-series, this is the appropriate player. The easy-to-use Music app offers clear sorting, creates playlists and shows cover photos.

In addition, Runtastic Music can be seamlessly integrated into the Runtastic sports apps series. The simple design goes hand in hand with the simple functionality. All the features like lyrics, documentation and poppy equalizer have been omitted in favor of a distraction-free workout soundtrack. ééééé

Gym Book

From Logical Mind

free The Gym Book: Training notebook that is a virtual fitness coach. This app helps you create training plans, organizing training sessions and forms your successes graphically. The comprehensive fitness tool provides useful extras like the Tabata Timer, calorie counter, body fat calculator and workout catalog. The downside: the free version is quite limited, compared to the full version for 3.99 euro.

40 | HOLMES PLACE | winter WINTER 2014

How long do New Year’s resolutions endure? From healthy diets, to be more active, to attempt and to finally quit smoking. There are many good intentions that do not live long after New Year’s Eve. These Apps will help you stick to your goals in 2014.

ééééé

ééééé

Quit now!

CaloryGuardPro

From fewlaps

free

The typical New Year’s resolutions: to finally quit smoking! With this app, you will get useful tips, motivation as well as unsettling images as a deterrent. Using accurate statistics, you can track how your health is improving every smokefree day and how much money you have saved. In addition, there are links to videos and courses to help you with your endeavor. This app is certainly a nice motivational tool. By quitting, you risk nothing, but gain power!

From Bluebamboo.de

0, 89 € Now calorie counting has been made easy. This huge database allows you to gather all meals; main courses, snacks and beverages with a simple click. Aligned with your personal data, the app can also calculate how many calories you can still have for the day.

The latest update includes search filters on brands, categories and servings on a daily nutritional table. With the in-app purchase, you can also download the barcode reader and do your calorieconscious shopping in the supermarket without the headache of calculation charts.

s

Feel Well

Emiliana Torrini Jungle Drum (Rough Trade)

Average: 120 bpm

Since 2009, this song replays regularly for ear worms. With its 120 Bpm it is simply ideal for your workout and warm-up pace. It is not only the beat that’s inspiring, but especially the positive vibe which easily motivates you during your training.

Drake

Hold on, We’re Going Home (Universal Music International)

Average: 100 bpm

This more leisurely ballad is not only a great song to sing along to but when cooling down in the workout or for running workouts, Drake can be a real support.

The number is still groovy enough as not to have a soporific effect.

Imagine Dragons Demons (Universal Music International)

Average: 180 bpm

The up-tempo sound of Demons is very fast for the legs. This track is especially suitable for fast parts in interval training, helps you with your core training and sets you on fire.

Pitbull feat.

Ke$ha

Timber (Mr.305/Polo Grounds Music / RCA Records)

Average: 130 bpm

For the perfect up-tempo run the hard groove

by Pitbull is super useful.

The vocal performances

by Ke$ha give the sound a feelings, in addition to pushing you.

Music to make you move

The compilation of your playlist can support your training significantly. Here we have put together some songs that may be missing from your workout playlist.

Music winter 2014 | HOLMES PLACE | 41

How to use your inner clock

for better health

Text: Manuela Hoffmann, Sven Spanka, Katharina Schmatolla| Photo: Fotolia

Feel Well

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O

Scientific studies explain us, that variations of a specific gene (ABCC9 gene) is responsible for the amount of sleep we need.

Each living being is controlled by the circadian oscillator. It controls physiological processes such as sleeping or waking state, blood pressure and body temperature.

Almost every single cell has its own oscillator. A network made of genes and proteins to keep your clock running. This much concerning biology, yet how do we use this knowledge for everyday life?

Note:

Text: Katharina Schmatolla | Photos: peshkova, leszekglasner/Fotolia.com

ur biological clock is determined by the switch between dark and light. During the daytime we are awake and we sleep at night.

Still not everybody has the same rhythm of activity. The biological clock is genetically determined.

We have two Chronotypes: The early awakening lark and the nocturnal owl. Because of jobs with office hours our activities are often divided by being inside or outside. Many people are socially forced into living the life of the lark. This can have health effects. One who fights against his biological clock can suffer from sleep disturbances, overweight and fatigue.

bed on average, 90 minutes earlier than owls. They are fit for the world with the first shaft of sunlight and tend to have a 23 hour day.

The fact is our inner clock has a 24 hour rhythm. It is synchronized with the change of day and night and is put to the test by our social life.

You can’t defend yourself by cancelling important dates or refusing family commitments or work hours. Even though research workers hope for changes in society so that individual efficiency can be improved by being aware of the biological clock. Despite the fact, that genetic predisposition of sleep behavior changes over the course of lifetime. Infants and older people are more of a lark. Owls are late risers but active in the evening. Their inner clock tends to have a 25 hour rhythm. Larks go to

Additionally, you can make use of your subjective perception of time. Days with many new experiences seem to be very short.

Thereby, living up to the motto, “time flys when you’re having fun”. A day without exciting new things may seem endless but in retrospect very short. This rule can be used for your fitness training. If you often try out new workouts, change the length of your running distances, visit new fitness courses and exchange training partners, time will pass by fast. In retrospect you will be astonished by how much you achieved. It

has a positive effect on your motivation. In moments when you feel rushed between workouts, job and family, meditative workouts like yoga are the best choice.

Join a Yoga class! Concentration and meditation expands your perception of time. You come to a rest while you do something for your fitness. winter 2014 | HOLMES PLACE | 43

Feel Well

How to use your inner clock for better health

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Your body produces a lot of testosterone, which is good for muscle building.

Early rising sport fans can make use of it with athletic sports instead of endurance training. Whoever prefers jogging in the morning should do it while in the fresh air.

Oxygen stimulates your body.

our immune sysY tem is weak. The concentration of T-cells and B-cells are small. They are responsible for the development of antibodies in your blood. Avoid crowds during your sport activities, you have an increased risk of infection.

In this period of time you have the highest risk of having a heart attack. Your cortisol level is the highest and your blood can easily clot. Your short term memory, digestion and the performance capability of your brain is at its peak.

Best time for a balanced breakfast, important meetings in your office, fast learning and traveling by car.

At 12 clock our blood pressure reaches its peak, immediately followed by hunger.

Around noon the stomach produces a lot of acid and can utilize ingested food optimally.

Right after lunch, the body is tired.

This fatigue hits the body approximately every four to five hours.

An ideal time for a nap. Those who have no way of power napping, can distribute the fatigue with a brisk walk in the fresh air. Through the supply of oxygen and sunlight, the body is awake again. This helps even better than a cup of coffee.

t this time, the A concentration of endorphins in the body is very high. This leads to a low sensitivity to pain. Therefore, if you can, delay your dental appointments to the afternoon.

You can use this insensitivity to pain also for power workouts like Box Club or Bootcamp courses involving physical exertion.

to

am

to

am

to

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pm

ustomize your training times to your rhythm. To find out which type you are is worth the exact introspection. If you are not sure, you can have a skin test at the office of Dr. Achim Kramer, in the Charite, Berlin. There, the activity of the genes are determined by the control of the internal clock. Basically, most people are normal types and can take advantage of the 24 hour rhythm of their biological clock itself. For larks and owls it’s worth an adjustment to their internal clock. The most important tip for extreme types in order to avoid the social jet lag is try to maintain a daily

44 | HOLMES PLACE | WINTER 2014

to

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pm

rhythm – even on weekends. Because the displacement of the daily schedule by three to four hours every weekend is a huge intrusion on the internal clock, which can lead to chronic health problems for both types. Our genes determine just how much recovery time we need and how much sleep is required. This distinguishes the larks and owls and the short and long sleepers. The flow of our inner clock and the resulting specific body functions, as well as the synchronization with the light dark cycle is the same for everyone. It’s up to us, how we use it.

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Long-term memory is now in top form. The perfect time to review what you have learned at morning sessions.

This also works for training courses with significant choreography such as Zumba, Dance Moves and others.

Whether stamina or strength training, your body wants to move.

For Larks, this time of the day is very suitable for jogging, because stamina sports are relaxing and provides the desired fatigue in the evening for early risers. After 6 pm, your blood pressure and pulse are going down again.

The smell and taste buds are particularly active. Dinner should take place at this time, because from 8 pm on, digestion is running on the back burner. Basically, the dinner should consist of a small meal that is rich on proteins to support the afterburn effect and keep insulin levels low.

ow the rejuvenaN tion is in top form.

Interval training, Cross Fit, Body Pump, Box Club and Zumba are particularly well implemented.

But be careful on the way home.

From 8 pm on, responsiveness decreases.

to

Photos: Les Cunliffe, Vasily Merkushev, viperagp, Sashkin, dmitrydesigner, tang90246/Fotolia.com

pm

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8 10 10 6 to

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Not only are the liver enzymes working in full swing, the immune system is also fit. The perfect time for meeting friends.

Workouts in the pool like Aqua Fit are also handled well by our body.

am

At night, the body produces melatonin due to the light-dark cycle. One who surrounds himself exclusively with artificial light hinders the natural production.

Melatonin puts the body into hibernation. The healthier and planned, the body can produce Melatonin, the more restful will your sleep be.

or optimal integration of your workout, the biorhythm time management tools can help you to effectively plan your daily schedule. This ensures relaxation, since you do not have to keep all appointments in the head. The prioritization is facilitated. With the right time management you get your everyday work, family and training better managed. With these apps you can schedule and manage your time. So you are the ruler of time and are not controlled by it.

Nevertheless, you should schedule some time to get to know the apps and use them to their full advantage. What takes time is the set-up and adjustment period, you pick up at the end in the time-saving advantages.

Time Management

Next!

SpeedTask

This task manager not only provides a good overview of all the tasks, appointments and deadlines. It also offers the ability to link documents from the computer or from mail with the respective data. The project manager tool also displays the current status of the goals and projects.

Time Capture

This app is ideal especially for freelancers and hourly-based workers. It offers a time tracking tool that captures down to the exact second the time you’ve spent with certain tasks. You can use the recorder for customers or assignable tasks, link images and documents and facilitate billing to get an overview of your time management.

The name says it all. With the time management app you are able to plan tasks and projects, prioritize, monitor the progress and success status. The time and task management app can be used for both everyday as well as upcoming projects. It is multilingual and has databases for task management.

This is a smart to-do-app with a funky design. It’s easy to use and works fast.

You can tag your tasks and synchronize with the SpeedTask Cloud. The app icon tells you, when tasks need to be done. By using this app you are always on time with your deadlines and to do lists. You can even share your tasks with your team.

winter 2014 | HOLMES PLACE | 45

Feel Well

FIBO Special

What’s New? What’s Next On the International Trade Fair for Fitness, Wellness & Health in 2014?

F

FIBO – The Leading International Trade Fair for Fitness, Wellness & Health from April 3rd-6th 2014, will be smartly restructured in order to improve organization and create a sharper focus on specific industry-related topics. The aim is to make it easier for trade visitors as well as consumers to find their way around the exhibition center. Both groups will find offerings neatly segmented into three pillars: FIBO Expert, FIBO Passion and FIBO Power.

FIBO Expert – From Interior to Trading

FIBO Expert, offers trade visitors a diverse, clearly categorised 46 | HOLMES PLACE | WINTER 2014

range along with an opportunity to obtain targeted information depending on their focus. In order to ensure better guidance, different focus areas have been combined and arranged by topic in the halls.

The Training Equipment area at FIBO will occupy Hall 6 along with parts of Hall 7. It’s one of FIBO Expert’s core segments, a space for trends, innovations and unusual design ideas revolving around training, cardio, strength and Pilate’s equipment. Rehab and prevention equipment will also be on exhibit here. FIBO med, which shares Hall 7, will feature medical training equipment, too.

Hall 8 is also a part of FIBO Expert.

The Interior and Services areas are located there, among others. Exhibitors will present innovative corporate solutions such as interior furnishings, insurance, marketing, software and advanced training.

The Wellness & Beauty area will be located in Hall 8, as well. Besides nutritional supplements and nutrition programs, the Sports Nutrition category will also include sports and fitness drinks, nutrition counselling and related specialist literature.

Exhibitors in Hall 9A will provide information about the latest trends and options in the Group Fitness category. Functional Training, emphasizing on a combination of free-weights and three-dimensional training, has been a partic-

Feel Well

ularly hot topic in this segment for the last two years.

A new sourcing area called Trading, will be presented for the first time in Hall 9B. It’s a showcase covering the entire sourcing and distribution segment of the fitness sector. With that, the area will become a new business platform conducive to the expansion of contact lists and tighter industry networking in general.

FIBO Passion – From Active to Consulting

Meeting like-minded people, obtaining professional advice and even getting active themselves – visitors can have it all at FIBO Passion with its three segments Convention, Consulting and Active.

The highlight here will be a stage featuring new fitness trends daily, in presentations that encourage

visitors to join in. Additionally, exhibitors will present the latest fitness clothing, training and sports shoes, wellness and personal care products, as well as martial arts gear and fitness travel services.

FIBO Power – From Fashion to Supplements

FIBO Power – Europe’s biggest meeting point for the Bodybuilding, Weight Training and Martial Arts Community will take place concurrently with FIBO in Halls 10.2 and 4.2. Here visitors will find an abundance of information on nutrition, diet, nutritional supple-

ments, as well as weight training and martial arts trends. FIBO Power is divided into the segments Fashion, Supplements and Martial Arts. In addition to numerous stars of the power sports community, an extensive supporting program will enhance the event.

FIBO – The Leading International Trade Fair for Fitness, Wellness & Health April 3-6, 2014, Exhibition Centre Cologne Find more information on www.fibo.de

winter 2014 | HOLMES PLACE | 47

Feel Well

Holmes Place

Heroes 2013

Holmes Place is not just a fitness club and spa; it’s a home for all people who identify with sports, fitness, diet and a healthy lifestyle. So it is no wonder that some Holmes Place members and staff wrote moving and inspiring stories in the interest of the Holmes Place Heroes 2013 Project. Let yourself be inspired by the changes that our heroes have experienced by Holmes Place.

94 Year Old

With his 94 years, Dr. Charles Eugster, trains up to three times a week at the Holmes Place Health Club in Zurich. The effects are not only physically, but also mentally visible. Holmes Place Health Club Zurich met with their eldest member Dr. Charles Eugster for an interview.

You are 94 years of age and go to the gym regularly. This is impressive. Have you been driven all your life by sports?

During my school and study time I was into rugby, boxing and was first man in the rowing team. But in the course of my profession as a dentist, along with getting married and having children, there was a period of time where I was less driven. At 63 years old, I discovered that there are master rowing championships in the 60-plus category. Since then I’ve trained regularly, for the past ten years I’ve been working out to

48 | HOLMES PLACE | WINTER 2014

strengthen my muscles along with my stamina.

Master Rowing Championships – You even take part in Championships?

Yes, of course. The World Rowing Masters Regatta, is available in the categories up to 85 years old. I have participated in five races this year in Varese, Italy, and I won five gold medals! Additionaly, there are the Fitness Championships which I take part in as well. At the end of November I will attend the STRENFLEX Championship, which is a Fitness Decathlon.

What does your training schedule look like?

Mostly, I train 3 times a week. Depending on the upcoming Championships and achievements, the training is adjusted by my personal trainer, Sylvia Gattiker. The regular variations and adaptation of my training is a key and is a wellplanned one, based on scientific criteria. At the minimum, intensity strength training is performed once a week. The remainder of my training is divided into cardio or special sport training. For the world championship in rowing, I had to train

Text: Michelle Feer, Katharina Schmatola, Photo: attika, jlking publishing

Member and in Perfect Shape.

Feel Well at least six times a week. That was pretty tough and could be sustained only for a short time.

How do you get the motivation for your workouts?

Exercising brings me incredible motivation in everyday life. I think if I was not exercising regularly, I would have passed away long time ago. I take no medications. For instance, before I started weight training, I even had the thought of going to a nursing home. Now, that’s out of the question for me! Championships also serve as motivation and in turn leads to regular moderate exercise.

The effects are not only physical, but also mental. I am a healthier person, I have a sharper mind and my stamina is better. I have been able to achieve so much at my age with help from the Personal Trainers at Holmes Place.

Do you have any advice for couch potatoes, that aren’t able to overcome their inner demons?

Inaction is considered as the fourth leading cause of death and one that can be easily changed. Too little exercise hurts your body tremendously.

My advice would be: Train two times a week for 30 minutes at a minimum, to improve your quality of life. Coretraining is most important. Walking is not enough. You should particularly choose qualified places and seek advice and motivational support.

Why did you choose Holmes Place Health Club for your fitness centre?

The Holmes Place Health Club offers the ideal location for me. In addition, the training space is exceptionally large. For example, I have the option to train on the terrace in good weather outside or inside during inclement weather. It simply offers me a lot.

Some of our Holmes Place Heroes 2013 have taken part in a video project to tell their story of change. Check out the inspiring movies on our video channel.

Lidia Zlamko, 32 years old

has always been into sports. Six years ago, she started her career at Holmes Place in Warsaw. Successfully, she earned the position of the business studio manager and last year was promoted to marketing specialist. Her enthusiasm for sports has always been a passion she pursued in her free time.

Through her work at Holmes Place, she realized the possibility to make this passion her profession. Lidia has

been working as a fitness instructor at Holmes Place Warsaw for the last several years. Her courses are always fully booked and an inspiration for everyone. Lidia shows the participants what they can achieve, if they don’t give up. Last year she learned how to swim with a personal coach at Holmes Place and in 2014, Lidia is going to participate in the Holmes Place Triathlon in Warsaw.

Arch ie Barnuevo, 27 years old works as Assistant Club Manager at Holmes Place Vienna International Club. In his early twenties Archie was overweight and unmotivated. Then two years ago, he wanted to be part of an operation in Syria, the army rejected him due to his aptitude test.

He just wasn’t fit enough. They gave him three months to adjust his lifestyle and increase his physical fitness to

pass the next aptitude test. Together with his personal trainers, Stelios Kontos, Jules Albert Nau and Pierre Samuel Naquet they designed his training program: 100 Days of Change.

With this ruthless workout and the corresponding makeover of his diet, Archie worked hard for his optimal body weight, endurance, strength and mental health.

winter 2014 | HOLMES PLACE | 49

Feel Well

Petr Gavenda, 27 years old works as a sales assistant at Holmes Place Club in Prague. He has worked in the financial industry before, mostly sitting at a desk. Being 82lbs overweight and eating fast food for every meal, Petr was very unhappy. When two years ago, he found the first grey hair on his head he was so terrified he knew immediately he had to change

his unhealthy lifestyle. With this resolution in mind, he came to Holmes Place and after one short year, he has already lost 77lbs of the extra weight. Petr took part in the Nike Run and is now leading his own running group. Furthermore, he is a personal trainer at Holmes Place in Prague, and passes on his experiences to oth-

ers. This incredible story of success prompted Holmes Place to nominate Petr as the most inspiring member of 2012. With this great honour and responsibility, Petr continues working on his achievement by training regularly, which in turn inspires other Holmes Place members to change their life as well.

Susann Zimmermann, 27 years old became a member of the Holmes Place family seven years ago. After being unemployed for two years, she applied for professional training as an office manger’s assistant. Today she is a minute-taker at meetings and a vital accountant in the Holmes Place office for all Berlin clubs. After

50 | HOLMES PLACE | WINTER 2014

reading an article about personal training in One Life Magazine, she started to tackle her unhealthy lifestyle. She has been training for over two and a half years with personal trainer Andy Voigt and has lost 30lbs!

She now eats healthier. Susann also likes to stay active by participating

in sports during her free time, even on a voluntary basis. She joined the Aquafit course at Holmes Place, now she inline skates and does yoga at home to improve her alignment. Today, Susann is a self-confident and successful person, who does not want to hide anymore.

PUBLISHER Holmes Place Lifestyle Clubs GmbH Charlottenstraße 65 10117 Berlin, Germany Tel.: +49 (0) 30 209 148 48 Fax: +49 (0) 30 209 148 45 PUBLISHING COMPANY J.L. King Publishing Ltd. 26 York Street W1U 6PZ London United Kingdom Tel.: +44 (0) 203 384 486 0 info@jlking-publishing.com www.jlking-publishing.com GERMAN EDITORIAL OFFICE J.L. King Publishing Ltd. Postfach 02 12 47 10123 Berlin, Germany Tel.: +49 (0) 30 893 718 76 Fax: +49 (0) 30 364 638 10 MANAGING DIREKTOR Jeffrey L. King EDITOR IN CHIEF Katharina Schmatolla Tel.: +49 (0) 30 364 626 22 Katharina.schmatolla@jlking-publishing.com KEY ACCOUNT MANAGER Elena Kühnapfel Tel.: +49 (0)30 531 417 01 Elena.kuehnapfel@jlking-publishing.com GRAPHICS & DESIGN Irina Tarnavskaya (Art Director) Artur Kamenir (PHOTO EDITOR & CORRECTIONS) VIDEO EDITOR Dung Viet Nguyen EDITORIAL STAFF Liz Andrews, Samantha Frost, Karsten Krause, Stefan Edlinger, Anke Illing, Manuela Hoffmann, Sven Spanka, Michelle Feer, Stephan Klatt, Sean Turner, Viet Dung Nguyen, Tereza Rak, Natalie Auslaender, Ortal Ulmann, Ian Turley, Helena Zeman, Lucie Nováčková TRANSLATION Katharina Schmatolla EDITING & PROOFREADING Tatiana Hightower „ONE LIFE” AT THE APP-STORE LOOK for „Holmes Place” or „One Life Holmes Place“ ONE LIFE VIDEO CHANNEL http://www.youtube.com/OneLifeMag COVER PHOTO laszlolorik/Fotolia.com No part of this publication may be reproduced without the express written permission of the publisher. No part may be transmitted in any form by any means, including electronic, mechanical, photocopying, recording, or otherwise, without prior written permission from the publisher. Views expressed by editorial contributors do not necessarily reflect the views of the publisher.

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