ONE LIFE WINTER 2013

ONE LIFE

ONE LIFE

Move Well. Eat Well. Feel Well.

one life. live it well.

Live it WELL

ÂŽ

New Year

Motivation Making new year’s

resolutions come true

New Challenges Feel Well

High-tech to wear Future fitness fashion

! in W Many

le valuaebs! pric

Winter

Move Well

New fitness trends 2013

From Hot Hula to Bollyrobics follow us on facebook

Eat Well

Spices special

Herbal health benefits

www.holmesplace.com

Editorial

Dear members and friends,

Doron Dickman CEO, Holmes Place Europe

doron.dickman@holmesplace.com

Sometimes a little reminder is all we need. The new year has started and, as usual, many people are making resolutions—which so often remain unfulfilled. I have long felt that the process of setting New Year’s resolutions is somewhat driven by society, and leads more often to disappointment than success. There is something inherently unnatural about establishing a series of unattainable goals just because it’s January 1. And not fulfilling them only makes us feel like failures, when setting them should help us achieve our potential. I would like to outline my philosophy for successful goal-setting, should you wish to consider achieving your best in 2013: 1. Plan for the year, not just for the next three months. It is fully acceptable to plan for something in Q3 or even Q4. Not everything has to start in January!

2. My mentor always used to pose this challenge: Before you start something new, identify what you will stop doing to make time for this new activity. I consider this one of the most valuable pieces of advice I ever received. We are not superhuman, and our time is precious. What will you stop doing?

3. Set goals you know you can achieve. I advised a colleague to target using the club two times per week, not three times. Make yourself happy by setting goals you can achieve.

4. The key to achieving a goal or a resolution is taking the very first step, however small that step might be. Book a session with a trainer. Call a friend and ask them to join you at the club next Monday evening. Book a nutrition session. Cut back by one cup of coffee today. Goals often seem unachievable because of their size—but all goals can be broken down into smaller ones until they become manageable steps. This has worked for me in every kind of goal I have set myself.

My goal for our members at Holmes Place is very simple. Last year, we improved our member satisfaction scores (judged by our members) by 28% in total. I am aiming for a further improvement in 2013 of at least 10%. In December, I called all the managers together to explain our goals and strategies for improving how we serve you, our members. That was the first step of many to come. I look forward to your feedback on whether we are achieving this goal for you.

In this first issue of 2013, one of our trainers provides valuable tips on how best to motivate yourself. That will provide you with added value to these tips on goalsetting. Other highlights include:

MOVE WELL

— See how Holmes Place tackles the ever-more-important topic of child obesity in Berlin, check out which apps to use for your winter sports, and find out which new CDs match which workout best. Our Holmes Place member success story comes from Austria, and we take a look at the Top 10 new fitness trends for 2013.

EAT WELL

— In wintertime, it’s all about spices. What are their secrets, and what goes well with what? We explore how healthy a chocolate cake can be—when made with the winter vegetable red beet.

FEEL WELL

— What is the future of high-tech fitness clothes? What will fitness buffs be wearing in 10 years? Our experts take a look ahead.

We thank our members and teams for their continued support, commitment, and input in 2012 and look forward to welcoming you again in our clubs and in our magazine in the new year. Have a good one—and Live Well!

WINTER | HOLMES PLACE | 3

Contents

18

12

The top fitness trends of the new year, including anti-gravity yoga

After the holidays: How you can effectively lose those extra pounds 3

14

Children‘s Fitness

Editorial

MOVE WELL 6

10 Fitness Tips to: Move Well Get fit for spring

8

Special: Motivation

How to make those New Year’s resolutions come true

12

Holiday Survival Guide Surviving the feasts

When the gym turns into a magical forest

16

Apps

Tips for winter sports to download

18

Top 10 Fitness Trends for 2013

New sports to enjoy in the new year

22

Success Story

How Vienna Club member Susi lost 10 kilos with Metabolic Balance

42 24

32

Sports Events Calendar for 2013 Global sports events to participate in or watch

How the “Win!” button works:

4 | HOLMES PLACE | winter

WIN!

Throughout the magazine, you can track down sweepstakes opportunities with the “Win!” button, which will also tell you how many things we will give away. Find out more about how to enter the sweepstakes on page 42 and at www.onelife-mag.com.

Contents

24

Sports events calendar 2013 – featuring more than just winter sports

EAT WELL 28

10 Fitness Tips to: Eat Well

Get through winter in a healthy way

FEEL WELL 36

10 Fitness Tips to: Feel Well

10 wellness trends for the new year

30

38

New lounge bar in Zurich, Switzerland

Must-haves for the winter season

News & Events

31

Recipe

Serve your Valentine a nutritious red-beet chocolate cake

32

Herbal Guide

Spice up your life

34

Ask An Expert

Get your nutrition questions answered by the Holmes Place nutrition teams

46

Sweepstakes

New @ Holmes Place Shop

40

Future Fitness Fashion

Functional fitness clothes in 10 years’ time: an interview

42

Glossybox

The new beauty package

43

Beauty Trends

New products for him & her

44

Music that Moves You

43

How new CDs can support your workout

45

Sweepstake Special

Win some great fitness clothes

winter | HOLMES PLACE | 5

Fitness ssentiF

Move

Well

6 | HOLMES PLACE | winter

Fitness

10 tips for Preparing 1

for Your Fittest Springtime Ever

Test Yourself

Meet with a trainer and record your performance on all major exercises. Photograph yourself for later comparison. Recording your baselines gives a reference point for later.

2

Figure out What You Want

3

Set Goals

Text: Jake Schuster I Photo: Andres Rodriguez/Fotolia

Muscularity? Definition? Improved hip-to-shoulder proportions?

Figure out exactly what you want to change about yourself in the new year.

Get a clear picture of how you want to look and feel in the summer months.

Write down goals following the SMART guidelines (Specific, Measurable, Attainable, Realistic, Time-constrained) framework, so you can keep track of your progress and have something to aim for. Mark a day on the calendar, such as an athletic event to participate in or a day at the beach with your friends, as motivation for reaching those goals.

4

Make a Schedule

5

Pace Yourself

6

Start from Scratch

Improvements won’t happen without an organized schedule. Even if you constantly shift hours due to a busy workload, mark down regular times to train. This way, you have a framework in place and it becomes easier to be accountable to yourself.

Don’t try to build Rome in one day. Recognize that it will take hard work and patience to see the results you are aiming for.

Do not get frustrated and quit when changes aren’t major after a couple of weeks. Keep the end goals in sight!

Toss aside your old programs and start from a blank sheet of paper. It’s a new year, after all!

Begin your new training sessions with the most basic, fundamental exercise. Build up from the bottom of the pyramid.

7

Think Big

8

Mobilize

9

Start in the Middle

Train the biggest muscles in the body using compound, multi-joint movements such as the squat, row, and bench press. Build up a strong base and worry about details, like arm definition, further into your new program.

Avoid an overuse injury by putting in work on your mobility and flexibility. If you are going to work hard in the gym, you must put effort into maintaining soft tissue quality. It is much easier to stick with a program when you are not sore all the time!

Chances are, one of your goals is to have a flat stomach or ripped abs. The core must be trained throughout the duration of your new program and should not be neglected before the springtime.

Build a strong core, and progress will come much faster in other exercises.

10

Get Strong

Strong is sexy. Whether you want size, definition, proportions, or athletic ability, strength is your best base. Worry about the more specific, goal-bound pieces in the springtime, once you have built up your strength. Train hard to get strong and you put yourself in the best possible position to reach your goals!

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Motivation Special

Mission motivation: New year, new energy!

New Year’s resolutions are only as good as the will to make them come true, so for 2013, it is best to focus. Once you are enthused and motivated, the body will follow on its own.

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Motivation Special

M

otivation is no coincidence, and no gift, either. Rather, it is a state of the heart being capable of accomplishing more than just mind and reason could ever do. Motivation is even stronger than what the Germans call the “inner pig dog,” because it thrives on the biggest power a person possesses: passion.

Someone with the passion of determination and motivation cannot be stopped. There is a fire burning in the eyes, the whole body is eager to achieve, and the inner voice screams “Let’s go work out!”

This is exactly where the difference lies between motivated and slacker athletes: A motivated athlete can hardly wait to start training. A slacker is only looking forward to the end of the training session, not its beginning. These two will only have one thing in common: They are driven by their feelings. One is experiencing lust, the other one paralysis. These feelings are precisely what let people rise above their limits or fail. The strength of motivation can even be measured scientifically.

Motivation, of course, is not just a tantalizing concept, but more a state of physical excitement that can be identified. Seen purely biologically, motivation can be expressed as a rush of hormones that drives us and makes us agile.

By now, it has long been known that a motivated body will crank up its release of happiness and activity hormones, such as dopamine or adrenaline, while simultaneously cutting back on paralyzing stress hormones like cortisone. In less-scientific terms: From a hormonal perspective, motivation = the state of being lovestruck: emotionally driven, focused on a single element; the crucial difference being that, when it comes to motivation, no one will have to rely on Cupid’s arrow, for everyone can motivate themselves.

What are you waiting for? Here are some tips on how to do it.

Imagination moves mountains Motivation is an emotion. If you want to feel it intensely, use your imagination.

Imagine scenes from your favorite sport or a certain goal, and start looking forward to performing it and achieving it. Recall and relive

the applause when you crossed the finish line of your first semimarathon, or hit that amazing eagle on hole 19, or lifted that weight. Whatever it may be, keep that memory alive and use it to feel the urge for that sport again.

Text: Linda Freutel I Photos: Sergey Nivens, mr.markin, Andrii Salivon/Fotolia

Interest instead of compulsion Those who try to force themselves to do workouts will be neither happier nor more fit. Quite the contrary: Recent studies have shown that compulsion con-

sumes more power than it bestows. In fact, the inner drill will take up so much energy that often there is not enough left to go far in physical terms. Things will

look completely different, however, when you do something not out of compulsion, but out of interest. Being enthused will release that extra energy it takes to be successful, so it is best to choose workouts and try sports that you are really burning to do.

Look for accountability: Make a workout appointment with a friend. That is more fun and brings more accountability and motivation to your training routine. winter | HOLMES PLACE | 9

Motivation Special

Move to music: Rhythmic music is proven to increase the pulse rate and release happiness hormones.

Listen to your favorite song shortly before or during your workout for an instant boost in motivation.

Create successes It is a vicious circle: Success motivates you to reach for even more success, but, on the downside, failure also breeds failure. Overcome this negative trend by creating your own moments

of success in small steps. Just avoid pushing yourself too far. If you are doing great at running 5 kilometers, don’t try a full marathon the next time—increase the distance slowly. go to 7 kilometers,

then 10, etc., to work up to that total marathon amount.

Little successes build strength and confidence, which can create great motivation.

Learn to forgive Motivation is a feeling, and thus can make you vulnerable. There will always be times when you are less motivated or feeling downright lazy. Al-

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low those emotions, too, as sometimes they can protect you from overdoing it.

Take a day off, enjoy a good read or a movie, and don’t hate yourself for tak-

ing a break. Focus on looking forward to the next day, when you will benefit from and enjoy an extra, fresh push of motivation.

Here we go!

Text: Linda Freutel I Photos: Maridav, Igor Mojzes, electriceye/Fotolia

Say thank you: Reward your helpers regularly—maybe by buying a cool new sports outfit or treating your training partners to a healthy dinner.

Holmes Place personal trainer Jake Schuster (Potsdamer Platz, Berlin)

Motivation Special

Five Tricks to Keeping Yourself Motivated Recommendations from Holmes Place personal trainer Jake Schuster

Text: Jake Schuster

Motivation is the “X factor,” the key variable, in all actions in life, and fitness is no exception.

How badly do you want to go to the gym today? Once you are on the gym floor, are you simply going through the motions or driving full-speed ahead toward your goals? In personal training, motivation is the largest deciding factor in success. The best program in the world is useless if the person training is not motivated. On the other hand, a person who fearlessly works hard for every minute in the gym can expect to see fantastic results.

Motivation often has to be renewed as you progress toward those goals. Achieve your potential and your trainer will set a new goal for you!

The holiday period sees many people wistfully imagining their new lives in the new year: improvement in their job, a stronger body, perhaps a more organized social life. It is easy to sit down and write down what you wish to do and have on a piece of paper. The challenge lies in translating those intentions into actions. Most people can drive forward at full speed when things are going smoothly and their energy is up. Here are a few tips that can help you through the times when you want to quit.

1

Be Smart

If what you wish to attain is not Specific, Measurable, Attainable, Relevant/Realistic, and Time-bound (SMART), it is difficult to pursue—or to even know if you have reached—the goal. Consider when you want to reach your goal and how you can keep track of it. An example of a poor goal is “Get fit for summer.” Instead, set your goal as “Have 15% body fat on March 1, 12% body fat by June 1.” Studies have shown that intermediate checkpoints and specific, tangible endpoints help you stay in the moment and not feel overwhelmed.

2

Make Notes

Humans follow more patterns than most people realize. Become aware of your personal patterns and use this data to keep yourself on track. For example, if you always get cravings for sweets around 5 p.m., set a notification in your phone to pop up at that time every day that says, “Stay on track!

Go buy a salad!” Simple motivational phrases and quotes can be very effective. When you see a note in your closet saying “Stand tall today,” your posture will be excellent from first thing in the morning!

3

Visualize

Think about the body you want, the social life you want, or the job you want. Visualize yourself in this position. Select a picture of the body you wish to have and make it the desktop background of your computer, so you see it every day. Another proven method is buying clothes that you wish to fit into or look

great wearing, and hang them where you see them every day. The swimsuit for summer, that slim black dress, those sleek swim trunks—if you’ve already spent money on an item, you’re more likely to push yourself to get the body that will make your friends say “wow” when you wear them.

4

Be Honest

Your trainer is the most direct link in the support system that one must have to succeed and reach goals. Having completely honest communication with your trainer can make a massive different in your progress. Discuss the root reasons behind your motivations. Talk about your fears, whether it is people not respecting you because of your figure or simply not reaching your goals. Talk about exactly what you want out of personal training, and your experience becomes much more rewarding.

5

Get Excited!

Whether waking up early to exercise before work or going to the gym after work, a workout is not always the most appealing thing to do during a busy week. To overcome that urge to slack off, think about your goals and how much you want to accomplish them. Picture how you will look and feel after putting in the hard work, and get excited about that possibility. Self-talk is powerful; tell yourself how much fun it will be to put on that new outfit next month and show off a new body. Health and fitness are crucial parts of your life. Get excited about making progress.

winter | HOLMES PLACE | 11

Fit through the Winter

Moving on from the Holmes Place personal trainer Jake Schuster (Berlin, Potsdamer Platz) describes how to deal with weight gained throughout the holiday season.

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F

or anyone with health in the forefront of the mind, the holiday season can be difficult.

Sweets are everywhere and greasy traditional foods pile up at family gatherings. When impending new year’s goals are added to the equation, the winter months can prove to be a nerve-wracking experience for the fitness-minded person. Despite the best intentions, most people enter the new year with one more layer on their frames than they would like to have. Whether it is our parents or partners cooking enough to feed a small army or the bowl of sweets sitting at the front desk of our office, something will always add to the metabolic equation in the winter months. Hoping to escape un-

scathed is unrealistic, and the sooner you accept this, the easier it will be to handle it. Now is the time to put the holiday feast in the rearview mirror and hit the ground running to reach your goals in the new year.

Drop any sweet-eating habits that you’ve picked up in the past month.

Whether you’re at home or the office, if treats are at hand, you’re liable to eat them. Just throw everything in the trash! Replace those sweets with healthy snacks like almonds and hard-boiled eggs to remove temptation.

If you’re worried that you might have gotten not only a little heavier, but a little sick as well, from consuming so much processed, greasy food during the past month, supplement wisely.

Fit through the Winter

Text: Jake Schuster I Photos: Yuri Arcurs, Deklofenak/Fotolia

Holiday Feast L-glutamine repairs the stomach and reduces cravings, while activated charcoal is a centuries-old treatment for belly aches and poisoning.

Explore new healthy recipes with your friends and family to mentally move on from those delicious, but unhealthy, holiday meals. While your brain has fed off an excess of sugar in the past month, it is now time to use healthy fats and proteins as your primary fuel source again. Healthy fats like grass-fed butter and steak, and protein-rich foods such as eggs, lean meats, and spinach, are a few examples of good choices.

Most people enter the new year with a burst of newfound energy for health and fitness. Translate this energy into putting in hard work at the

gym in an efficient manner. Keep training sessions intense but short in duration, to avoid burning out early in the season. Spend plenty of time warming up and stretching, but keep the core of your workout short and focused. Get your heart rate as high as possible for a short amount of time, rather than at a steady rate for a long time. Interval training can be a useful and effective way of accomplishing this. Lift heavy weights with short rest periods to minimize your total time spent in the gym. This will allow you to keep your spirits and willpower fresh for future training sessions. Everybody has a finite amount of mental and physical energy to put into each day—use yours wisely and efficiently for the best results!

WINTER | HOLMES PLACE | 13

Kids

Adventure land:

Making gym fun F

Holmes Place playfully introduces children to sports.

In times of growing obesity and lack of activity, fitness is getting ever more important for kids.

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ive little girls form a circle with their class teacher. She whispers to them that a friend of Princess Lillifee’s has been kidnapped.

Now it is up to these 3- to 5-year-old young heroines in tutus to rescue her. In a blink, blue mats are distributed to form a river. Small white balls turn into snowballs in a twinkling; little dumbbells become flashlights; and the gym now is an adventure land, complete with magic forests, caves, hills, rivers, and tunnels, which can all be conquered in different ways—by balancing, crawling, or jumping. The girls are fully engaged, cheering as “snowballs” lightly hit them in flight and focused when it is their turn to cross a rickety bridge by bouncing over it. Together, they finally come up with a magic spell.

After 50 minutes of lively, energetic play, the adventure land turns back

into a gym in Berlin’s Holmes Place club Ostkreuz. If boys are participating next week, they will venture onto a pirate ship with Peter Pan. Since last October, the club has offered not only high-quality child care, but also a complete training plan with courses just for kids: from three-monthold babies to those 3- to 6-year-olds, up to 6- to 10-year-olds). The hour with “Lillifee & Peter Pan” is only one of the wide variety of classes offered at a reasonable rate of 5 euros per single ticket or 12 courses for 50 euros. The spectrum ranges from mini-yoga and kids’ combat sports to family hula hoop and mini-ballet. Holmes Place at Dusseldorf’s Provinzialplatz offers swimming lessons for children, and Hamburg’s Bahrenfeld has jazz dance, yoga, and playful ballet for 3- to 7-year-olds.

Text: Claudia Wiegand I Photo: Anatoliy Samara, virinaflora/Fotolia

Kids

“Of course, it is all about movement, but it is also important to inspire the little ones’ imaginations,” top fairy Katharina Schreiber explains. On Tuesdays, she heads the “Lillifee” class and, on Saturdays, the “Kids Ballet” in Berlin.

How important it is to introduce children to gymnastics and sports early on in a playful manner can be seen in the numbers of child obesity, which have been growing alarmingly ever since the 1980s.

In Germany alone, already 15 % of the 3- to 17-year-olds are overweight, with the extremely overweight cases getting ever heavier. In Europe, every fourth teenager is obese. Once, maybe still in today’s parental generation, childhood to a great degree consisted of running and frolicking around; today, computers, game consoles, and smartphones and tablets have a firm grip on even the youngest. The result is more and more couch potatoes with bad snacking habits, as the traditional family meal often gets canceled due to time constraints.

To top it all off, there can be oodles of hidden sugar in children’s food products.

The dangers of obesity

If children only start playing sports in school, it is most often already too late.

Children who are already chubby by then usually get made fun of and the gym, gym class, or games can easily become feared as places of ridicule and embarrassment. Obesity can be bad not only for the body, but potentially damaging to the healthy development of mind and spirit as well:

Obesity starts at a BMI (body mass index) of 30, which is: Body weight (in kilograms) Size (in meters) x Size (in meters)

• Bones and joints can suffer

under excess weight, potentially leading to defects in posture.

• Obesity increases blood pressure, which can cause heart and circula-

tion problems even in younger people.

• Teasing can lead to further over-eating, sleep problems, and depression.

• The risk of diabetes increases.

An investment in a healthy and active future

In the U.S., where obesity numbers are even more dramatic, there are already children-only fitness clubs, which, in combination with over-ambitious and lucrative kiddy model contests, can overdo the case. A better approach than the stress, pressure, and strict training regimes of such environments is a light, playful approach, as practiced in Holmes Place’s “KidsClub” sessions— more “Lillifee” magic and less of baby bootcamps. A more child-oriented motivation for sports and activity will pay in the long run. Any kind of movement that makes children think of exercise as fun is an investment in a future that is healthy and balanced. Those early positive impressions can make it easier to achieve a healthy lifestyle as an adult.

You can find out more at the club’s reception desk or from nadine.doering@holmesplace.com. Holmes Place Dusseldorf, Provinzialplatz: tel. - 49 (211) 1796444; Hamburg Bahrenfeld: tel. +49 (40) 85 34 40 00

WINTER | HOLMES PLACE | 15

Apps

Appsolute

Fitness Whether before, during, or after being on the slopes, winter sports can be optimized with the right apps—even with virtual snowfall!

IOS

16 | HOLMES PLACE | WINTER

Android

Apps

Apres-Ski

Schneekugel

ééééé 0.89 €

0.89 € 0.75 €

ééééé

Even grinches or athletes with broken legs in plaster casts can get their money’s worth here: This app lists more than 250 locations to visit after skiing in the German-speaking Alps. The only downside is its lack of updates.

If snow should just refuse to fall, you can always visit your local Holmes Place club to prepare for your next winter sports vacation and enjoy this app! This take on an old-fashioned snow globe can even turn your smartphone into a soothing babysitter.

By Wrapware

By Harlekins

Snow Fitness Workouts Skiing & Snowboarding

1.79 €

Exercises

ééééé A low-key training program for preparation for winter sports. Some workouts are a little cumbersome, and the virtual male demonstrating “ski bunny” looks rather unattractive. On the plus side, the app has difficulty degrees, offers detailed statistics, and lets you use your own music soundtrack.

iSki Austria free

Ortovox Bergtouren

ééééé

A comprehensive free app with a lot of detailed info on Austria’s ski slopes, featuring live streams and live cams.

Available for other countries as well.

One problem: As of presstime for this issue, the app had not yet been optimized for the iPhone 5.

free ééééé

By intermaps

iSki Tracker

By Olson Applications Limited

for real skiers and boarders

free

ééééé

From the popular iSki app series comes this extensive tracker for winter sports fans with a passion for statistics.

It lets you analyze your whole skiing day from start to finish.

Text: Claudia Wiegand I Photo: dell/Fotolia

By intermaps

Now you can even learn skiing by smartphone! HD videos in this free trial version prove to be helpful.

One of the most successful hiking apps for a reason: It is free and very useful, with important, up-to-date info on weather situations and threats of avalanches. Interactive tour maps are available offline as well, with many details on difficulty levels, duration, distance, and heights.

By Red Team Productions

By Alpstein Tourismus

SkiTips Lite Android coming soon

free

ééééé

WINTER | HOLMES PLACE | 17

1

Fitness trends 2013

Yogalates, Power Yoga, & Anti-gravity Yoga Yogalates combines meditative yoga poses with muscle-strengthening Pilates workouts. It was developed

by Australian Louise Solomon at the beginning of the millennium. Power Yoga was invented by U.S. yogi Bryan Krest as a particularly powerful form of yoga. The “weightless” Anti-gravity yoga, developed by U.S. coach Christopher Harrison, has participants hang from a piece of cloth in mid-air.

Pilates, dance, yoga, and fitness all play a part in it.

3 2 Elements from yoga, Pilates, Tai Chi, and Tae Kwon Do can be found in this trendy U.S. sport, which developed in the 1980s. Its healthy mix of combat sports, dancing, and relaxation improves coordination, circulation, and general wellbeing.

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The Rave

A crazy fitness trend that could only come from England: Raves there were originally techno parties, and here, also, the studio is dark and the music loud. Participants jump on trampolines and wave light rods in the air—all very “freestyle.”

Indian Balance Workout The Native American knowledge of body flow combines with modern movement studies to create Indian Balance, the name of a new bodyand-mind program developed by Munich sport therapist Christian de May for any age group. It is a bit reminiscent of hatha yoga and reflects “moving the body as the soul rests.” (www.indian-balance.com)

Text: Claudia Wiegand I Photo: Eric Simard/Fotolia & Promo

Nia

Barre Concept

5

A new workout program with reference to ballet barres, developed

by English fitness coach Emma Newham, based on the Lotte Berk Method. It is aimed specifically at women’s problem zones and already has some famous fans. Elements from ballet, yoga, Pilates, and weight training help melt body fat by building specific muscles.

7

www.barreconcept.co.uk

Hot Hula

A whole new and hot dance workout from the U.S. Hot Hula needs no accessories (not even hula hoops!) and instead showcases the power of Polynesian dances and funky reggae rhythms.

6 8 Fitness trends 2013

Bellyfit

A new, holistic fitness concept for women that started in Canada. After meditation and aerobic warmups, there are hip-swings based on belly-dancing and African or Bollywood dances. The music is custommixed by bellyfit DJ Rowan Sentesy and based on ethno-techno, tribal rhythms, and ambient. www.bellyfit.com

Weightlifting & bodyweight training

In 2013, for the first time in a long while, bodyweight training marks its comeback in the fitness trend charts. Noticeably absent, however, are both spinning and Pilates. The trend is toward classic workouts without any accessories, for bodyweight training uses just that: your own body’s weight. Another big trend is weightlifting for weight loss and muscle-building, especially for women. It is not associated with bodylifting as much as in the past.

Fitness for children & senior citizens

A Zumba offspring: Bollyrobics The success of the Latin answer to aerobics is drawing out many copycats, most notoriously Zandunga (Party).

More original is Bollyrobics, the workout version of Bollywood dancing.

Another important trend is fitness classes for children and senior citizens. In England and the U.S., there are even fitness studios only for kids, which help tackle the growing problem of obesity and lack of activity among young people. Holmes Place is offering children’s classes in several clubs as well, which incorporate lots of fun and imagination to introduce children to sports and teamwork.

WINTER | HOLMES PLACE | 19

Body Definition

How to

Shape up

Often, all it takes is the right food to build lean body mass.

Holmes Place expert Rani Abuharthiehh shares his tips on how to do it

W

e have all reached a point where we questioned our lack of results. We train, train, and train some more, yet can’t seem to see any improvement. That can be because body definition is a more complex matter than losing weight.

First, it takes an understanding of the elements of the muscle-building formula: exercise, nutrition, and rest. These elements must be in balance, but most of the time, the nutrition part is lacking. You can’t build a house without the right material, and good nutrition is a building block for muscle.

No calories, no muscle

Rani Aburtharthiehh,

Holmes Place nutrition expert

The first and most important rule for putting on muscle is “No calories, no muscle.” This is the most common mistake I have found across my clientele; people think they should cut back on calories, because that’s how they’ve been trained to lose weight. But muscle is based on energy. The body needs energy to run all of its comprehensive functions before it can build muscle. If you don’t absorb enough calories, the body will not prioritize muscle-building.

I would recommend starting at 30 kcals per kilogram of weight; monitor your weight and add calories accordingly.

Eat enough protein

This is a controversial subject. You have probably heard a million differ-

20 | HOLMES PLACE | WINTER

ent reasons for taking in a lot of protein—or not doing so. Protein, like energy sources, is needed to run many bodily functions. If your body doesn’t have enough protein to fulfill its overall needs, it won’t bother to use what protein it does receive for muscle.

There is no “one size fits all” formula, but it is better to err on the higher end than limit yourself at the low end. I recommend at least 1.4 grams of protein per lean mass weight.

Fats and carbohydrates are good

Fats and carbohydrates—the macro nutrition elements—are just as important as protein when it comes to body definition, but people shy away from them and end up not having enough

Text: Rani Aburtharthiehh I Photo: Valeriy Lebedev/Fotolia

So, how do you construct a diet in winter that will help you attain that hot, well-defined beach body in summer?

energy, strength, and optimal hormone levels to support muscle growth.

Stick to healthy carbohydrate sources such as whole grains and fruits, especially in the morning and after exercise. These are the body’s preferred energy sources. When you eat these in sufficient amounts, your body will reserve its protein for muscle. Aim for 5 to 6 grams of carbohydrates per kilogram of weight.

Hormones are made from fat, and play a big role in shaping up. The key is to limit your fats to healthy options.

Stick to healthy sources such as avocado, olive oil, fish oil, and nuts. It is easy to consume more calories then necessary, so it is important to pay attention to fat intake. Aim for 1 gram per kilo bodyweight.

Stick to healthy carbohydrate sources such as whole grains and fruits, especially in the morning and after exercise.

Post-workout nutrition

The right post-workout nutrition, along with a fully balanced diet, will give you that edge to recover faster and optimize muscle-building for that lean, well-defined body. I recommend a quick source of carbohydrate, amino acids, or fast-acting protein such as whey, and 5 grams of creatine monohydrate. This combi-

nation will assure glycogen repletion, nutrition absorption, and increased protein synthesis, all of which should prepare you for the next body-definition workout.

Remember that consistency is key.

Stick to these basic rules, monitor your results, and adjust your intake as your body becomes more and better defined!

WINTER | HOLMES PLACE | 21

Success Story

“I don’t even

miss snacking!”

At Hütteldorf Club in Vienna, Holmes Place member Susi took part in a metabolic balance program and lost 10 kg in 10 weeks.

What did your nutrition look like before taking this program at Holmes Place?

Susi: I just could not resist sweets and also had trouble keeping to regular eating habits. When I got hungry, I just opened the fridge and ate whatever I could find without thinking about it.

Susanne,

after

28 years, 161 cm Member of Holmes Place Vienna, Hütteldorf in Austria

sible—that the body can handle and process some foods better than others. I considered it a chance to finally reduce my weight in a healthy way.

Why was losing weight so important to you?

Susi: I had to reduce my weight for health reasons, because I have a transplanted heart that had specifically been selected for a person weighing 68 kg. You are supposed to maintain your weight so you don’t put too much stress on your transplanted heart. My goal is 65 kg; that is the weight I always felt best at.

Text: Melanie Blaschka I Photos: stokkete, Natalia Merzlyakova/Fotolia

What motivated you to try out Metabolic Balance?

Susi: When the scale showed over 80 kg, alarm bells went off in my head.

I signed up with Holmes Place and attended a seminar on Metabolic Balance. It all sounded very plau-

before

22 | HOLMES PLACE | WINTER

Success Story

How did it go at the beginning of implementing the metabolic program?

Susi: Since I had never really learned to cook, the change was very hard for me at first, but I took on the challenge and was surprised to find that healthy cooking is actually easy. Even though the plan provided an orientation on what I should cook and which foods are best combined with each other, you still have a large choice in nutrition. Now I also know what I may eat and what to avoid, yet I do not feel like I’m missing out on anything, at all.

What was it like to switch to three meals a day?

Susi: In the beginning, that really was difficult, because it cuts out snacking completely, but fruit helped me in overcoming the urge to have sweets.

Even more, conscious drinking (of water and fruit juices) helped me feel less hungry between meals. In addition, ever since I’ve been working out at Holmes Place, I feel like it’s been much easier to eat well.

How are you doing now, some months into the program?

Date

20.9.

30.10.

7.12.

Weight (in kg)

80.0

75.0

71.6

Height (in cm)

161

161

161

Waist (in cm)

94.2

88.1

83.5

Hip (in cm)

113.0

110.3

106.5

Thigh (in cm)

55.6

54.0

52.5

Body fat ratio

42.3 %

40.9 %

39.7 %

31

29

27,5

BMI

Susi: My goal is to reach a weight that is healthy for me, and I want to continue having success with that. It’s already clear to me that I want to follow up on the program long-term, because the changes feel so good and natural to me now, including the foods and regular mealtimes. I have learned to eat in proper proportions and to stop eating when I am full, which I stay until the next meal. It is all automatic now and simply a natural part of my life.

How has your quality of life changed on the whole?

Susi: For one thing, I sleep much better, and waking up is much easier, too. Any digestive problems are gone and, overall, I feel much more fit. My heart thrives on the weight reduction, so I have a much easier time breathing during walks. In general, I just feel much more energized and dynamic than when I was weighing those 10 kilos more. Everything got much easier.

Susanne, you are in phase 3 now, which allows you to try out a snack dish. How did that go?

Susi: I only really snacked once so far and noticed that it did not go down well at all. At a birthday party, I had some spare ribs, which gave me a terrible belly ache. Since then, I have not even felt the urge to snack or have sweets. That is something that would have been completely alien to me before starting Metabolic Balance.

How are your family and friends reacting to these positive developments?

Melanie Blaschka,

Nutrition Coordinator at Holmes Place Health Club Vienna, Hütteldorf

Susi: Extraordinarily well! My boyfriend has joined the program as well and already feels much better and more energetic. But I am especially pleased with the positive feedback of my family.

Would you recommend Metabolic Balance?

Susi: Yes, definitely, and that is exactly what I am doing. Without metabolic balance, I would never have succeeded in permanently changing my eating habits.

10% off Metabolic Balance!

Susi showed how it’s done; now you too can lose weight with our Metabolic Balance program! Use our offer for a 10% discount when booking 10 sessions.

Only valid in German, Austrian, and Swiss Holmes Place Clubs.

You do not have to be a member to use the voucher; just hand it in to redeem it.

Offer is valid until June 30, 2013.

*Not to be used in conjunction with any other offers.

Sports Calendar 2013

7.1., Omsk, Russia

A new year brings new marathon challenges! The Siberian Ice Marathon takes place on the day of Russian Christmas.

The distance actually is just a half-marathon, yet it’s the coldest run in the world, with temperatures of -20 to -40 °C.

January

From winter sports to marathons, events for the new year that inspire you not only to travel, but to prepare in your local studio.

http://runsim.ru/en/ice

Skimarathon Saalfelden 26. – 27.1., Saalfelden, Austria

White Style

2.2., Saalfelden, Austria

Kick-off for the free-ride mountain bike season; a unique event with obstacles of snow and forest. www.saalfelden-leogang.com

Air & Style 2.2., Innsbruck, Austria

The 20th anniversary of the Billabong Air & Style in Innsbruck lures the international snowboard elite back to the Tirol. www.air-style.com

A cross-country ski run in modern skating style that is all about “Taking part is everything.”

lands; 10.2., Genk, Belgium; 16.2.,Crystal Mar-

www.skimarathon.at

athon in Merkers, Thuringia; 23.2., Kiel; 24.2.,

More marathons: 20.1., Bahamas; 27.1., Syracuse, Sicily; 27.1., Naples, Italy

More sports: 19. & 20.1., Miriquidi, 24-hour

More marathons: 3.2., Apeldoorn, Nether-

Malta; 24.2., Seville.

More sports: 1.–3.2., Snowkite European Championship, Reschensee, Graun im Vinschgau, Italy; 4.–17.2., Alpine Skiing World Cham-

cross-country skiing in Zinnwald (Erzgebirge);

pionship, Schladming, Austria; 16.2., Lugget

20.1., Leoganger Ski Nostalgia, Austria.

me Snow Soccer Tournament in Welschnofen, Italy; 20.2.–3.3., Nordic Skiing World Championship, Val di Fiemme, Italy.

24 | HOLMES PLACE | WINTER

Photos: dell, Rui Araujo/Fotolia

Siberian Ice Marathon

FEBRUARY

WINTER

Snow Volleyball

The White Rush

9.–10.3., Schliersee, Austria

20.4., St. Anton am Arlberg, Austria

Volleyball can be played not only on a beach, but in snow as well. www.snowvolleyball.at

Skiers, snowboarders, and telemarkers start together in a 9 km downhill race with a height difference of 1,350 m.

http://pas-team.eu

More marathons: 1.3., Jerusalem; 2.3., Win-

APRIL

One of Germany‘s toughest extreme obstacles courses. Parcours in the countryside with elements of trial, extreme, and fun runs!

Ötzi Alpine Marathon

20.4., Naturns, South Tirol, Italy

This is actually a triathlon by foot, mountain bike, and touring skis. It leads past the place where the glacier mummy “Ötzi” was found.

Salzburg Marathon 5.5., Salzburg, Austria

Run straight through this picturesque Mozart town, then finish on a red carpet.

www.stantonamarlberg.com

Braveheart Battle 9.3. – Münnerstadt in Unterfranken

MAY

Sports Calendar 2013

www.salzburg-marathon.at

BIG 25 Berlin 5.5., Berlin, Germany The classic among Berlin’s big-city runs was introduced by the allies and once known as “French run.” 25 km with a 5x5 km relay race that One Life will participate in! www.berlin-laeuft.de

www.naturns.it

More marathons: 4.5., Helgoland; 5.5., Han-

More marathons: 5.4., North Pole; 7.4., Paris;

nover; 5.5., Geneva, Switzerland; 6.5., Belfast,

3.3., Johannesbad-Thermen Marathon, Bad

7.4., Milano; 13.4., Kyffhäuser Mountain Mara-

Northern Ireland; 12.5., Lage (Teutoburger For-

Füssing; 15.3., Tel Aviv; 17.3., Königsforst, Ber-

thon, Bad Frankenhausen; 14.4., Vienna; 14.4.,

est) ; 12.5., Skopje, Macedonia; 12.5., Prague;

gisch Gladbach; 17.3., Mallorca; 17.3., Rome;

Bonn; 14.4., Rotterdam; 15.4., Boston; 21.4.,

18.5., Bad Harzburg; 19.5., Würzburg; 19.5.,

17.3., Barcelona; 18.3., Monte Carlo, Monaco;

Hamburg; 21.4., London; 21.4., Madrid; 21.4.,

Riga, Latvia; 19.5., Copenhagen; 26.5., Ko-

24.3., Föhr, Midlum; 30.3. Cape Town, South

Linz, Austria; 21.4., Leipzig; 21.4., Cluj, Romania;

blenz; 26.5., Edinburgh, Scotland; 26.5., Jail

Africa.

28.4., Kiev, Ukraine; 28.4. Rock’n’Roll Mara-

Marathon, Darmstadt; 28.5., Krakow, Poland.

MARCH

termarathon, Husum; 3.3., Antalya, Turkey;

More sports: 8.3., Sellaronda Skimarathon, Wolkenstein, Gröden (South Tirol/Italy); 10.3., Engadin Skimarathon, Samedan, Switzerland.

thon, Madrid; 28.4., Shakespeare Marathon, Stratford-upon-Avon.

More sports: 21.4., Bike & Run, Cologne.

More sports: 12.5., Around Cologne (bike event); 31.5.–2.6., Trimotion, Saalfelden, Austria.

SPRING WINTER 2013 | HOLMES PLACE | 25

Beachvolleyball World Championships

9.6., Berlin

1.-7.7. – Stare Jablonki Poland

This cycling marathon has up to 15,000 participants.

Salzungen; 8.6., Altenburg; 8.6., Mannheim;

One of the most attractive sports to watch celebrates its world championships in a small holiday resort, which has great lakes for water sports, as well.

8.6., Luxemburg; 8.6., Vaduz, Liechtenstein; 9.6.,

www.fivb.org

www.garmin-velothon-berlin.de

More marathons: 1.6., Stockholm; 2.6., Bad

berg; 16.6., Tuttlingen; 19.6., Caen, France; 22.6., Night Marathon, Karlsruhe; 29.6., Turku, Finland; 29.6., Graubünden, Switzerland; 29.6., Brixen Dolomiten Marathon, Italy; 30.6., Cham-

JULY

Bitburg, Eifel; 15.6., Fehmarn; 16.6., Bad Sege-

King Castles Romantic Marathon 21.7., Füssen, Bavaria

Sellaronda Bike Day, Wolkenstein, Gröden,

The name does not over-promise: This flat round race is beautifully situated in eastern Allgäu, with a view of the fairytale castles of Neuschwanstein and Hohenschwangau.

South Tirol, Italy.

www.koenigsschloesser-romantikmarathon.de

onix, France; 30.6., St. Petersburg, 30.6., Mountain Marathon on Olympus, Greece

JUNE

More sports: 16.6., Ironman 70.3, Berlin; 23.6.,

Midnight Sun Marathon 22.6., Tromsø, Norway

The northernmost run of the world takes place on “polar day” in the light of the midnight sun. www.msm.no

More marathons: 6.7., Zermatt, Switzerland; 13.7., Lausitzer Seenland, Senftenberg; 13.7., Fichtelgebirge, Wunsiedel; 14.7., Metzingen;

Kangaroo Hoppet 24.8., Falls Creek, Australia

Skiing in August? In Australia, that is no problem—and you might even meet a kangaroo on the slope in the Australian leg of the Worldloppet series of longdistance cross-country ski races. www.hoppet.com.au

Bog Marathon 25.8., Goldenstedt, Lower Saxony, Germany) A bog is not the source of a wellness mask here, but the scene of a race leading right through such soggy terrain. www.moormarathon.de

More marathons: 3.8., Marathon Night, Rostock; 11.8., Monschau, Eifel; 18.8., Bremerhaven; 18.8., Allgäu-Panorama, Sonthofen; 25.8., Burgwald, Rauschenberg/Hessen.

27.7., Davos, Switzerland; 27.7., Bad Pyrmont;

More sports: 24.8., Arlberger Bike Marathon,

27.7., City Night, Berlin.

St. Anton am Arlberg, Austria; 25.8., XRace’13, Berlin (skaters).

Photos: Ljupco Smokovski, Eric Gevaert/Fotolia

Velothon

AUGUST

SUMMER

Tierpark Run

Marathon of the 3 Countries at Lake Bodensee

8.9., Berlin, Germany

www.berlin-laeuft.de

Berlin Marathon 29.9., Berlin

SEPTEMBER

The 40th anniversary of the biggest German running event is expected to attract almost 35,000 participants. www.bmw-berlin-marathon.com

More marathons: 1.9., Mitteldeutscher Mar-

athon, Halle/Saale; 1.9., Fränkische-SchweizMarathon, Ebermannstadt; 7.9., Brandenburg

6.10., Island Lindau The world’s only marathon that goes through three different countries.

OCTOBER

The world’s first run through an actual zoo takes place for the second time this year on either 5 or 10 km distances.

www.sparkasse-marathon.at

Schwarzwald Marathon 13.10., Bräunlingen, Germany

This small and little-known run was in fact the world’s first marathon that allowed women to participate, in 1968. www.schwarzwald-marathon.eu

More marathons: 6.10., Bremen; 13.10.,

Schollemarathon; 8.9., Münster; 21.9., Oslo,

Munich; 13.10., Hamburg City Park; 13.10., Es-

Norway; 22.9., Karlsruhe; 22.9., H.C. Andersen-

sen; 13.10., Liverpool; 13.10., Cologne; 20.10.,

Marathon, Odense, Denmark; 29.9. Loch Ness

Magdeburg; 20.10., Dresden; 27.10., Frankfurt;

Marathon, Inverness, Scotland; 29.9., Porto

27.10., Oldenburg; 27.10., Heidelberg; 27.10.,

San Giorgio, Italy.

Cross Country, Berlin; 28.10., Düsseldorf.

NOVEMBER

Sports Calendar 2013 New York Marathon 2.11., New York City, NY, USA

After last year’s cancellation because of Hurricane Sandy, the 2013 New York Marathon will be an even bigger event. www.ingnycmarathon.org

More marathons: 3.11., Istanbul, Turkey;

10.11., Nuremberg Indoor, Germany.

December XXVI Winter Universiade 11.-21.12., Trentino, Italy

This is something like winter olympics for university students: an international multi-sports event also known as the World Students Games. www.events.unitn.it

More sports: 15.9., Sellaronda Bike Day,

More marathons: 7.12., Bergen, Norway;

Wolkenstein, Gröden, South Tirol, Italy; 22.9.,

8.12., Hawaii; 31.12. Calderara di Reno, Italy;

Speedskating Half-marathon & Skateathlon,

31.12. Berlin New Year’s Eve Run (Berliner Sil-

Gera.

vesterlauf).

WINTER 2013 | HOLMES PLACE | 27

Nutrition

Eat Well

28 | HOLMES PLACE | WINTER winter 2013

Nutrition

10 essential tips for staying healthy through the winter from Holmes Place nutrition expert Gemma Bischoff.

1

Want to fight off winter colds?

White cells that fight infections are built from proteins, so give your immune system a boost with plenty of variety in protein sources. Be sure to keep the balance right: In the wintertime, we tend to move away from the light salads of the summer, but we still need our vitamins. Eat plenty of vegetables (about 40–50% of your plate should consist of vegetables, no matter what the season).

2

Is chocolate good for you or not?

Text: Gemma Bischoff I Photos: Subbotina Anna/Fotolia

I’m sure you have all read stories about dark chocolate containing antioxidants and other properties that protect your heart and can even support weight loss. There is some truth to this, but interpret such articles with care. Yes, dark chocolate does have good qualities—but it is also still high in sugar and fat, which, when consumed in large quantities, can create new problems with weight, blood sugar control, and cholesterol.

3

Do I need extra vitamin D?

Certain populations (elderly, pregnant/breastfeeding women, housebound people, etc.) would benefit from supplementing their vitamin D intake; however, with a balanced diet and sunlight exposure, we can usually generate enough ourselves. Dietary sources of vitamin D include sardines, salmon, mushrooms, egg yolk, fortified cereals and milks, margarine, and fresh tuna.

4

Beetroot is brilliant!

Recent studies showed that concentrated beetroot shots (8 mL/day; active ingredient: nitrate) for six days (Lansley et al. (2011), Med Sci Sports Exerc): • Help retain muscle metabolism •P rovide a 2.8% increase in performance • I mprove recovery rate when training at altitude (intermittent, high-intensity training) • I mprove muscle blood flow and flow distribution

5

Feeling stressed?

Make time to review your diet, as a few things not only can reduce the stress response, but also improve the way our bodies deal with stress. By reducing caffeine and sugary foods/drinks and increasing low GI carbohydrate sources, you can support your body in balance.

6

Do chillies boost metabolism?

Research is divided on whether chillies help up your metabolism.

Studies have shown results from no effect on metabolism to mild responses; however, one common finding is a reduction in resting heart rate in men, which can reduce the risk of heart disease and some cancers.

7

Butter or margarine?

The choice is yours! If you have high cholesterol, I would advise an olive oil-based spread, regardless

of hydrogenated fats. Hydrogenated fats are meant to be liquid at room temperature, but the addition of more hydrogen can make them solid. This is why the debate continues over natural fat structures.

8

Natural food remedies for mouth ulcers

In the winter, we can get run down, which can lead to painful mouth ulcers or cold sores. Live bio yogurt containing acidophilus bacteria, when eaten daily, may help clear up an ulcer. You can also try putting honey on the open wound or eating garlic, as both have antiseptic/antibacterial properties. Sage leaves, crushed and dabbed on the ulcer, are also said to help with healing.

9

Cold hands?

If you suffer from cold hands or feet in the winter, try the following foods to boost your circulation: garlic, ginger, buckwheat, and the supplement ginkgo biloba, as well as vitamin E and omega 3 oils.

10

Pink grapefruit Is better than yellow.

Rich in lycopene and beta-carotene, this fruit boasts superiority to its paler relatives. In addition, half a grapefruit per day can support weight loss and improved control of blood sugar (Scripps Clinic, California. (2007)). *Please note that you should not drink grapefruit/grapefruit juice if you take cholesterol-lowering medications.

WINTER | HOLMES PLACE | 29

News & Events Club opening in summer 2013

new

I

n the former West Berlin, the southwestern Steglitz Schloßstraße (Steglitz Castle Street) was the second-most important shopping boulevard, after the Kurfürstendamm, and also housed the city’s second-biggest shopping center. Today, it is the place to be, with new malls and a fantastic new Holmes Place club opening in one of them some time this summer! These pictures give a first visual impression of this beautiful club in the new and chic shopping mall Boulevard right on Schloßstraße. If you have any questions or would like to sign up as a founding member, just contact schlossstrasse@holmesplace.com.

new

in Berlin

in Zurich Lounge bar opens in January

Evelyn Tonga-Nice (center)

30 | HOLMES PLACE | WINTER

Text: Claudia Wiegand I Photos: Promo

Z

urich Holmes Place Club is gaining yet another attraction these days: the new lounge bar/restaurant Koru, headed by renowned chef Evelyn Tonga-Nice. Koru derives from the Maori language and means “spiral.” Inspired by the rolled-up shape of a young silver fern, Koru symbolizes new life, strength, and growth. Artist Friedensreich Hundertwasser prominently featured the Koru symbol on his proposal for a new New Zealand flag.

Koru, the restaurant, stands for healthy, fresh, Australia-inspired food, with a focus on sandwiches and salads. Its menu ranges from eggavocado heroes to couscous salad and redbeet brownies to grilled vegetable salad with honey-mustard dressing.

Baking Column

«Heartbeet» Treat your valentine to this gorgeously healthy and delectable beetroot cake.

Preparation: Preheat your oven to 170°C.

Cake ingredients

175 g beetroot, cooked until soft and roughly chopped 200 g whole meal flour 250 g light-brown sugar 3 eggs 3 tablespoon cocoa powder 1 tablespoon baking powder 2 teaspoon vanilla essence 200 mL oil 100 g dark chocolate, chopped, then melted

Put the beetroot in a processor and 1

blitz it until it is mushy.

Gradually add in the oil while the pro3 cessor is still on.

Add all other ingredients into the pro2 cessor except chocolate and oil. Process them completely, making sure to scrape down the sides once or twice.

4 Once all the oil has been mixed in, add the melted chocolate and mix.

Frosting

5 Pour the mixture into a cake tin or cupcake tins, depending on how you’d like to serve it.

Bake for 40-45 minutes.

Frosting ingredients ½ cup honey 2 egg whites ½ teaspoon vanilla essence

Raw beetroot provides:

Text: Juveria Farooq I Photo: laperla_777/Fotolia

Per 100 g of red beet:

GDA*

Vitamin C

8%

Folic acid (folate)

75%

Potassium (K)

11%

Iron (Fe)

7%

Zinc (Zn)

3%

Magnesium (Mg)

4%

* Recommended Daily Amount (GDA) for average adult (woman).

Source: McCance & Widdowson, 6th edition

The nutrition value of beetroot:

Heat the honey in a saucepan over 1 medium heat for five to 10 minutes or until the mixture starts getting bubbly and slightly dark.

Separate the eggs, making sure not 2 to get any yolk into the egg whites.

Using an electric beater, beat the 3 egg whites, starting at medium speed and then increasing to high speed as the whites begin to get frothy.

The compounds that provide the color pigments (Betalains) in beetroot have been shown to provide antioxidant, anti-inflammatory, and detoxification support. Beetroot is high in vitamin C and manganese. Betalains also help the body make carnitine (helps turn fat into energy).

Slowly pour in the honey in a steady 4 stream, while still beating. Make sure the honey is hot when you are adding it in or it will solidify. Continue mixing until the frosting gets thick and fluffy and is cool enough to touch.

Add in the vanilla essence and beat a 5 little more.

A test of doneness: Turn the bowl upside down and the frosting will not fall out.

Once your cake is completely cool, use a spatula to frost it or spoon the frosting into a piping bag and use a nozzle to get a more decorative look. Sprinkle on your favorite cake decorations to get the look you want.

WINTER | HOLMES PLACE | 31

Spices

Spice up your life Certain roots and plants can benefit your health as much as they treat your taste buds. From relieving digestive discomfort to reducing inflammation and keeping your blood sugar levels stable, these delicious flavors add a healthy kick to any meal.

To incorporate these beneficial spices into your diet, try these tasty recipes.

Spiced chilli hot chocolate (Serves 2) Ingredients:

Enough milk of choice to fill two mugs (bio semi-skimmed cow’s milk or milk alternative) 1 fresh red chilli 2 tablespoons bio cocoa powder 1 teaspoon ground cinnamon 1 teaspoon honey, agave, or brown sugar 1 pinch ground ginger

32 | HOLMES PLACE | winter

Cooking:

Make two incisions down the sides of the red chilli, but not enough to cut it in half or expose the seeds. Put the chilli, milk, and spices in a pan and warm gently for 5 minutes. Add the honey and cocoa powder to the milk and heat gently for another 10 minutes, until the milk thickens slightly. Remove the chilli before serving.

Cinnamon Has been shown to have antibacterial and antifungal properties. Several studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with type 2 diabetes.

Ginger Helps prevent or control all kinds of nausea, including motion sickness, morning sickness, and vertigo. Also has a soothing effect on the digestive tract and can be beneficial in treating a variety of stomach ailments, including dyspepsia.

Ginger has long been used as a traditional remedy for the common cough and cold.

It helps alleviate a sore throat, cough, and blocked nasal passages. It also has a warming effect on the body, and makes a good tea for the winter. Ginger also has anti-inflammatory properties and may be helpful for those experiencing rheumatoid arthritis, osteoarthritis, or inflammation due to injury.

Spices

Text: Gemma Bischoff I Photos: Konstantin Drieß, akulamatiau, margo555, Marco Mayer/Fotolia

Fennel seeds Relieves bloating, gas, and stomach upsets (traditional ingredient in “gripe water” used to soothe colic in babies). Due to its mild estrogen-promoting properties, fennel can help alleviate cramps and other menstrual disorders.

Turmeric Regarded as a tonic for digestive and liver disorders, as well as a wound healer. Turmeric is also used as an antiinflammatory agent for the stiffness and pain of arthritic joints and to treat skin diseases.

Lentils with Sweet Potatoes and Coconut (Serves 2) Ingredients:

1 onion 2 tablespoons extra virgin coconut oil or olive oil 2 cloves of garlic, peeled and chopped 90 g red lentils 1 sweet potato (250 g), peeled and chopped 3 florets of cauliflower 1 teaspoon fresh ginger, grated

1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon ground turmeric 1 tablespoon fresh coriander, finely chopped 200 mL coconut milk 225 mL water with ½ teaspoon of organic vegetable bouillon 4 florets of broccoli Salt and pepper

Cooking:

Place the oil in a large pan and lightly fry the onion until transparent. Add the garlic, ground spices, and ginger. Cook for 5 minutes. Add the lentils, sweet potato, and cauliflower and coat with the oil mixture.

Add the coconut milk and stock. Bring to a boil and then simmer for 20 minutes (until vegetables are tender and lentils are cooked).

Add a little salt and pepper, and sprinkle the coriander over the dish.

winter | HOLMES PLACE | 33

Ask the expert

2

Ask the expert

1

Would you like your questions answered, too?

Please send them to: eatwell@holmesplace.com

I decided to start following a vegetarian diet 12 months ago and I am worried that I don’t get a balanced diet. Are there any foods I need to include?

It is more than possible to follow a healthy vegetarian diet; however, you need to pay attention to several areas. One of the most obvious is regarding your protein intake and the variety of amino acids that you get from that protein, as not all vegetarian sources provide a complete mix of all essential amino acids. This is especially the case if you are training hard; protein will help repair and develop your muscles. Good vegetarian protein sources include beans, quinoa, hemp, legumes, tofu, soya, cheese, eggs, and nuts/nut butters.

It is important to get a mixture of protein sources each day. Many vegetar-

34 | HOLMES PLACE | winter 2013

ians make the mistake of focusing on cheese as their protein source, which can lead to high cholesterol and weight gain, as well as a poor mix of amino acids.

Protein requirements: adult average is 1–1.5 g protein/kg body weight You also should include key nutrients: iron, vitamin B12/B2 (for vegans), calcium, and omega oils. Iron can be found in dried fruit, beans, nuts, cereals, pumpkin seeds, dark-green leafy vegetables, whole-grain products, and soybean flour. As iron deficiency is generally a common problem for nonmeat eaters, it is important to ensure the iron you do eat is absorbed—it is harder for our bodies to absorb vegetarian iron sources, but the presence of vitamin C is seen to boost this uptake. Therefore, be sure to combine iron-rich foods with vegetables, fruits, and juices to boost your absorption.

Iron requirements: 8–11 mg for men, 9–15 mg for women.

Is a tomato a fruit or a vegetable?

The confusion about “fruit” and “vegetable” arises because of the differences in usage between scientists and cooks. Scientifically speaking, a tomato is definitely a fruit. True fruits are developed from the ovary in the base of the flower, and contain the seeds of the plant. Blueberries, raspberries, and oranges are true fruits, and so are many kinds of nuts. Some plants have a soft part that supports the seeds and is also called a “fruit,” although it is not developed from the ovary; the strawberry is an example.

As far as cooking is concerned, some things that are strictly fruits, such as tomatoes or bean pods, may be called vegetables because they are used in savory, rather than sweet, dishes. Occasionally, the term fruit may be used to refer to a part of a plant that is not a fruit, but is used in sweet dishes; rhubarb, for example.

So, a tomato is technically the fruit of the tomato plant, but functions as a vegetable in cooking. source: www.oxforddictionaries.com

4

Ask the expert

Is a banana a fruit or an herb?

Both. A banana is undoubtedly a fruit (containing the seeds of the plant), although commercially grown banana plants are sterile, so the seeds are reduced to little specks. The banana plant is called a “banana tree” in popular use, but it’s technically regarded as an herbaceous plant (or herb), not a tree, because the stem does not contain true woody tissue.

5 3 source: www.oxforddictionaries.com

Text: Gemma Bischoff I Photos: Alexandra, JJAVA, elovich, valery121283, Dionisvera/Fotolia

Can you provide a nutritional overview of the different sources of protein?

Why should I drink hot honey and lemon when I have a cold?

This is a natural remedy that has been used for many years to treat colds and sore throats. The antibacterial properties of honey are known to soothe sore throats and the vitamin C from the lemon juice may shorten the length and severity of an infection or cold.

Just make sure you don’t use boiling water to prepare the mixture, as this would destroy most of the vitamin C. The lemon juice itself also has antibacterial properties that can support a faster recovery.

If you want a real boost, you could add peeled, chopped root ginger to the drink, as ginger also has antibacterial properties.

Kcal/100 g

Fat

Saturated fat

Protein

Vitamin

Minerals

Beef steak

186 Kcal

6.2 g

2.3 g

30.6 g

B2, B3, B6, B12

Phosphorus, sodium, iron, potassium, selenium

Beef mince, lean

189 Kcal

11.8 g

5.2 g

20.8 g

B2, B3, B6, B12

Phosphorus, sodium, iron, potassium, selenium

Lamb loin

202 Kcal

9.8 g

3.8 g

25.8 g

B6, B12

Sodium, potassium, magnesium, phosphorus, zinc, iron

Pork loin

143 Kcal

3.5 g

1.2 g

26.1 g

B1, B2, B3, B6, B12

Selenium, phosphorus, potassium, magnesium, iron

Turkey breast, no skin

104 Kcal

1.6 g

0.2 g

16.9 g

Bs

Calcium, iron, magnesium, phosphorus, potassium, zinc

Chicken breast, no skin

165 Kcal

3.6 g

1g

31 g

B3, B5, B6

Selenium, phosphorus, iron, magnesium, potassium

White fish

172 Kcal

7.5 g

1.2 g

24.5 g

B3, B6

Iron, phosphorus, selenium, iodine

Salmon

182 Kcal

8.1 g

1.2 g

25.5 g

A, D, E, B1, B3

Calcium, iron, magnesium

Eggs

156 Kcal

10.6 g

3.2 g

12.6 g

A, D, E, B1, B2, B6, B12

Phosphorus, iodine, iron, calcium, selenium, zinc

Red lentils

263 Kcal

0g

0g

19.3 g

Folate, B1

Iron, magnesium, manganese, phosphorus, copper

Spirulina powder

309 Kcal

4.1 g

1.3 g

56.6 g

E, B1, B2, B3

Iron, zinc, linolenic acid, calcium

winter | HOLMES PLACE | 35

Wellness

Be

well-salted 1

Floating

Drifting weightlessly in saltwater is considered deeply relaxing, cleansing, and detoxifying—a special experience that is no longer restricted to the Dead Sea. Such floating is being seen as an ever-more important wellness trend, and more and more spas are responding with floating pools and crystal salt brine, which has been proven particularly beneficial in treating depression, back pain, and symptoms of burnout.

2

Salt grotto visits

More and more artificial salt grottos are open for

36 | HOLMES PLACE | winter 2013

visits. All over Germany, for instance, tons of salt are imported from the Himalayas or the Dead Sea to be displayed in artificial caves, often in cellars. Every breath taken in such an environment is said to revitalize and refresh, thanks to micro elements released by the natural salt.

3

Salt saunas

Saunas with walls covered in salt crystals combine the therapeutic effects of a Finnish sauna with the healing powers of minerals released through the salts.

A salt sauna relaxes, detoxifies, and strengthens the body’s defenses and overall system.

4

Algae poultices & green smoothies

5

Spa naps

Poultices with warm algae are proven aids in body cleansing.

Just be sure you do not have an algae allergy. A related big trend in 2013: green smoothies. These algae drinks with a fruit base (like mango or pineapple) are especially nutritious and include valuable minerals like magnesium, calcium, or zinc.

Particularly after all that holiday-season stress, a healthy nap on a spa waterbed can work miracles. The magic word is powernapping, and all you need is

Wellness

10 wellness trends for the year 2013–salt, yoga, water, and algae help you feel well

Text: Claudia Wiegand I Photo: Jag_cz/Fotolia

a beautiful spa area, such as in your local club. Just 15 to 30 minutes will help the body regenerate and enjoy new energy.

6

Guerilla yoga

A yoga trend in big cities is finding an ever-growing number of new followers, even in cold winter temperatures: Small, planned groups make short-term appointments on social networks and meet at night on different rooftops to send “sun greetings” to the moon. There is no fee, but participants are asked to donate funds that go to nonprofit projects and institutions such as forest kindergartens.

7

Salt oil peelings

Salt oil peelings refresh the senses and relax the skin. Work coarse salt with a shot of aromatic oil, olive oil, or aloe vera into a creamy raw paste and apply the paste to the face, using gentle, softly circling movements.

After about 10 minutes, wash it off with warm water.

8

Training in small groups

Training in small groups with a personal trainer intensifies a dynamic workout while letting you relax, because you can rely on great advice for reaching your goals more easily and

efficiently. Holmes Place offers yoga classes as small Xpress groups, too.

9 10

Aqua cycling

After aqua fitness, now comes aqua biking—with underwater spinning classes on hydro bikes.

Last-minute wellness

Overcome job stress by taking a spontaneously booked wellness weekend. If you can’t get away, simply cancel all appointments and take the time to explore the offerings of the wellness areas of your favorite Holmes Place club.

winter winter 2013 | HOLMES PLACE | 37

Shop

Headphones: Whether you are running, cycling, or on the stepper, headphones are a must-have. The HP headphones, with an extra cord length of 1.5 meters, will help provide the music and beat of your workout!

Sports Bottle: The more you exercise, the more your body needs water. The HP bottle comes in handy, and you can refill it to make sure you always have enough water with you.

Musthaves

Padlock: Get maximum security for your possessions with our four-digit padlock.

New Year

Start the with cool new gear!

Fashion:

Start the new year with the right sportswear!

Features of HP’s athletic wear include: •H igh-technology fabrics •A bility to keep skin cool and dry during your workout • Fashionable • S tretchy materials for workout comfort.

Gloves: Protect your hands during weightlifting. The HP gloves give your hands a better grip, relieve pressure on your hands, and help protect against blisters.

Slippers: Bag: Tired of the same old sports bag?

Accessorize with the stylish and practical new HP sports bag.

Made from PVC leather, the bag has a special compartment for shoes and/or towels.

38 | HOLMES PLACE | winter

A must-have for safety at poolside and in the locker room.

discover the new Holmes Place experience

eshop.holmesplace.cz www.holmesplace.com www.holmesplace.com

High tech to wear

Future Fitness

Fashion

scene from the movie Tron: Legacy

Smart clothes: how intelligent fabrics can revolutionize sports fashion

40 | HOLMES PLACE | winter 2013

Text: Isabel Armenat I Photos: Promo

T

hat modern sports clothes can protect us from cold, wind, and rain, as well as regulate warmth and moisture and thus help improve performance, is already almost old news these days.

Yet development of functional—even smart—clothes won’t stop there.

Hi-Fun, an Italian company, just released a line of gloves and caps that you can use to make phone calls or listen to music. London label CuteCircuit recently developed the so-called “T-shirtOS” for a promotional campaign—the prototype of an interactive shirt equipped with a tiny digital camera, loudspeakers, microphone, and wifi Internet connection. The shapewear line Shatobu by Apparel Partners even promises to melt that extra weight you carry while wearing its clothes. Dr. Timo Hammer, head of the Hohenstein Institutes’ developmental department, talked to One Life about current and future trends in functional fitness clothes.

Q: Which developments in sports and functional clothing have you headed in the last few years?

A: Our research mainly is about the interaction between man and fabrics. In the past few years, we have mostly been working on improving the breathability of textiles and their management of fluids, reduction of odors, and antimicrobial and nurturing properties.

Q: What are you working on at the moment?

A: Functional clothes for sports and leisure time that are already available, for instance, help transport sweat away from the body, so we can feel fresh. The current trend is to add properties that neutralize any unpleasant smells from sweat. At the moment, we are testing and examining the different factors that come into play for a measurable reduction in odors, from fibers through processing and equipment, such as special coatings. Our goal is to develop products, working with textile manufacturers, that optimize sweat-smell management.

Q: Aside from smell reduction and sweat absorption, what else can functional clothes accomplish these days?

A: Cosmeto textiles, meaning textiles with nurturing and regenerating prop-

erties, are already able to take care of the skin—to cool it or vitalize it while you wear them. When it comes to compression, there is some innovative product news as well. Specially constructed fabrics can apply pressure to a certain muscle group, for a positive effect on muscle regeneration. You can already see that in running or cycling clothes.

Q: Which future trends can we look forward to in, say, 10 years’ time?

A: A mega trend, which is already being seen today and will certainly increase at growing speed in the next few years, is clothes integrated with electronics, particularly when it comes to safety, like incorporating LEDs into outdoor clothing. Correlations with the skin are increasingly better understood, making sensors a possible new development to be used in first layers, such as underwear. These could measure body temperature, heartbeat, and fat and water balances during sports activities.

Sports and fitness clothes of the future will become more and more comfortable and intelligent.

winter | HOLMES PLACE | 41

Beauty

wi n

Glossybox

13 of

the beauty must-have for women and men Colorful beauty trends can come to your home.

I

n the cold, drab months of winter, we often get distracted by wanderlust. We long for exotic places where the sun warms the body and the sea is at hand. But the holiday period is over, so let’s just bring the feeling of faraway countries into our own homes: GLOSSYBOX brings a piece of exotic culture right home to you.

GLOSSYBOX will regularly provide pleasant surprises. It is a trendsetter, advisor, and beauty service. Like your very own personal style coach, the team at GLOSSYBOX will put together a colorful mix of products that arrives in an attractive box. This beauty box will please both women and men, as it comes in a monthly edition as GLOSSYBOX Beauty for women and quarterly as GLOSSYBOX Men for men. Every time, it will be exciting to see just what has arrived: nail polish, perfume, or rouge for the ladies? shaving cream, styling gel, or body care items for the guys? Only one thing is certain: This allround beauty package of cosmetics, care products, and useful tips about styling and products should not be missing from any bathroom.

The new year 2013 starts at GLOSSYBOX in an exciting way, with January’s motto being “Beauty Compass.” Just as we strive for something new and different, be it a new hairstyle, a new outfit, or a whole new look, GLOSSYBOX has taken a look around the globe for beauty ideas from every culture.

Say goodbye to winter fatigue and enjoy a new year that promises to become especially beautiful with GLOSSYBOX.

wi n

13 of

The GLOSSYBOX for women or men can be ordered online at www.glossybox.de.

42 | HOLMES PLACE | winter

Beauty

Cherry-blossom prints and silk kimonos are important elements of 2013’s spring fashion trends. The perfect make-up to match comes from Catrice, with its new, limited edition Neo Geisha cosmetic series, for that classical and exquisitely exotic Asian look. www.capricecosmetics.com

New look

for the new year wi n

A new range of personal care products, Nordic Berry by Neutrogena, combines the experience of the Norwegian Formula with the benefits of power fruit Nordic Berry, which is particularly rich in vitamins and antioxidants. The anabolic aspects increase the skin’s moisture levels, resulting in a beautifully smooth and subtly healthy look. www.neutrogena.com

Artificial eyelashes are yesterday’s news. Now is the time for dramatic, artsy eye looks with paper or feather elements—and not just at carnivals.

One of the leading designers in this regard is 26-year-old Toni Ko from L.A. Her NYX eyelashes are now also available in Europe. Paperself, on the other hand, uses Japanese silhouette art as the inspiration for its fake eyelashes made from paper. http://nyx-cosmetics.de/en/ www.paperself.com

19 of

To protect male skin from daily damage caused by winter cold, stress, and shaving, a new range of products is based on a fluid extract from vulcanic stones.

This brand-new, highly effective active ingredient can detoxify, is rich in magnesium, and nurtures and protects the skin. A companion classic eau de toilette offers a fragrant mixture of cedar, lavender, and white musk. www.sothys.com

Music

Music

that moves you

New CDs, tested for their “sportiness”

Rihanna: Unapologetic (Universal)

Imagine Dragons: Night Visions (Universal)

bpm: 76.02 (“Lost In Paradise”) up to 145.61 (“Nobody’s Business”) Average bpm: 104.4 Best Song: “Diamonds” 122.67 bpm (ideal for power walking)

44 | HOLMES PLACE | winter

bpm range: 84.04 (“Young Girls”) up to 146.05 (“When I Was Your Man”) Average bpm: 119.24 Best Song for lovers: “Moonshine” (104.95 bpm, great for yoga) Tiny Bruno was already a sensation as a Michael Jackson impersonator, and vocally the comparison becomes evident by no later than song no. 3: “Money Makes Her Smile” (123.99 bpm) would fit perfectly into the late Jackson’s songbook with its powerful refrain and playful, squeaky elements. Even though the 27-year-old singer/songwriter from Honolulu cannot set off a hit “Grenade” as with his 2010 debut, he offers a pleasantly solid and melodic groove pop, with influences ranging from doo-wop to reggae, that work well for your workout.

Just like fellow Las Vegas band The Killers, Imagine Dragons are heavily influenced by ‘80s synthie pop. Big Country, China Crisis, Duran Duran, the Cure—far less dramatic, dark, and glamorous, yet more lightfooted, rocking, and not afraid of big stadium melodies. Singer Dan Reynolds sometimes brings to mind Coldplay’s Chris Martin, while sounding more shirt-sleeved and down-toearth. An accomplished debut, with a rich and varied jogging potential.

When incorporating music into your workout routine, make sure the bpm (beats per minute—basically the “pulse” of a song) matches your step frequency and your heartbeat rate, instead of working against them.

Rule of thumb: one bpm per step taken! Studies have shown that 120 bpm matches the average walking speed and 130 –140 bpm is the ideal step and heartbeat frequency for jogging.

Text: Claudia Wiegand I Photos: WavebreakmediaMicro/Fotolia & Promo

Bruno Mars: Unorthodox Jukebox (Warner)

NOTE

“Unapologetic” is already Rihanna’s seventh album, even though she is only 24. Since 2009, she has been releasing a new album every year and steadily landing top hits, as well as doing many guest features and tours: a clear case of workaholism. However, thanks to stinker Chris Brown, all her hard work takes second place in the spotlight to her tumultuous private life. Of course, it does not help that she started dating Brown again when recording “Unapologetic,” resulting in many song lyrics that are clearly devoted to their rocky, sometimes violent, relationship. Listening to them feels almost voyeuristic and thoroughly unpleasant, yet the music is smooth as ever, with a subtle touch that is more hip-hop than David Guetta, whose elegant dance pop is still showcased in the catchy “Right Now” (86.72 bpm) and opener “Phresh Out the Runway” (96.69 bpm).

Whether she sings about spending big money in strip clubs or rides the poor lame old horse of Ginuwine’s “Ride My Pony” in “Jump,” Rihanna often sounds strangely detached and downright bored. Making up for that is the CD’s first single, the beautiful “Diamonds,” which shines above the rest with its flawless charisma.

bpm range: 84.65 (“Bleeding Out”) up to 143.54 (“Nothing Left to Say”) Average bpm: 116.58 Best Song for dancing: “Tiptoe”

Sweepstake Special

1 long-sleeve, 1/4-zip, high-neck training shirt for men and 1 for women by super.natural

WIN!

1of2

Zalando Sports & One Life present:

ShirtS

2 pairs of Nike Performance running shoes for men & 2 Bionic Energy Accumulator Evo shirts for women

For women: award-winning X-Bionic-Shirt Energy Accumulator Evo is a func-

The

tional high-tech shirt that was 10 years in the making! The 3D-BionicSphere 速 System leaves a thin film of moisture on the skin without the body sensing wetness. SweatTraps 速 transport excess sweat, allowing it to evaporate, then disposing of it via thermal dynamics. All that remains is a thin, comfortable, cooling layer of moisture. Of course, no sweat, no cooling. The entire system of channels functions as insulation through rest and recovery phases, so you avoid the risk of getting too chilled during sports activity.

We are giving away 2 pairs of Nike Performance Zoom Structure+ 16 running shoes for men in sizes 44 and 45 (please include your preferred size) and 2 X-Bionic-Shirts Energy Accumulator Evo for women in size M. For more info, check page 46.

WIN!

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Shirt S

For men: The Nike Performance running shoe Zoom Structure+ 16 offers a

maximum in stability, breathability, and comfort. This shoe is made with engineered mesh that ensures plenty of ventilation for comfort and stability features to help reduce excessive pronation while maintaining a smooth stride.

WIN!

1of2

pairs of shoes

T

he new spring and summer line from super.natural uses strong, bold colors. The specialist in functional and leisure wear combines natural merino wool with state-of-the art fabrics. The long-sleeve training shirts feel soft, yet are robust and fresh with an optimal fit.

We are giving away 1 long-sleeve, 1/4-zip, high-neck training shirt by super.natural in size L (for men) and M (for women). For more info, check page 46.

winter | HOLMES PLACE | 45

Sweepstakes 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

One Life – on the go!

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Cosmetics for Him by Sothys Homme Paris Paris cosmetics company Sothys was founded in 1946 and is rich in tradition. Sothys was among the first to test its products for skin tolerance, by producing active ingredients in glass ampoules free of preservatives. The firm’s namesake is the Egyptian goddess Sothys, who, in the age of the pharaohs, was worshiped as a beauty symbol. The highquality products are available exclusively at spas and cosmetic salons, and the men’s line Sothys Homme is especially popular.

We are giving away 3 Sothys Homme Eau de Toilettes, 3 face cleansers, and 3 Hydra Anti-Aging Fluids.

Both our English and German editions are accessible as iOS apps for the iPhone and iPad. Check them out and enjoy One Life in every aspect of your life — be it large or small!

To obtain a German print issue, just send an e-mail to german@onelife-mag.com.

At the iTunes app store, look for “Holmes Place” or “One Life Holmes Place.”

Natural Vegan Beauty Natural cosmetics can be trendy, too, as evidenced by the new vegan Natural Care line from Benecos. It includes: • sh ower gel – spice up your shower with mild orange scents and invigorate your skin with tensides (surfactants) from sugar and coconut • shampoo – for silky, orange-scented hair • body cream – for natural moisture • day cream – for fresh, young-looking skin, without the risks of allergens • day cream Q10 – for smooth skin; battles wrinkles effectively yet naturally • hand cream – for smooth and silky hands All of the Natural Care products are based on an exclusive mix of seven precious organic extracts with a positive effect on skin and hair, such as marigold, stinging nettle, and smallleaved lime.

We are giving away 10 Natural Care sets featuring the whole new vegan product range of Benecos.

46 | HOLMES PLACE | winter

MANAGING DIRECTOR Jeffrey L. King EDITOR-IN-CHIEF Claudia Wiegand Tel.: +49 (0) 30 364 626 22 Mobile: +49 (0) 176 27 27 49 15

claudia.wiegand@jlking-publishing.com

GERMAN EDITORIAL OFFICE J.L.King Publishing London Ltd. Postfach 02 12 47 10123 Berlin Deutschland Tel.: +49 (0) 30 893 718 76 Fax: +49 (0) 30 364 638 10 ADVERTISING Tel.: +49 (0) 30 893 718 76 GRAPHICS & DESIGN Irina Tarnavskaya (Art Director) Artur Kamenir (Photo Editor & Prepress) EDITORIAL STAFF Jake Schuster, Linda Freutel, Isabel Armenat, Juveria Farooq, Gemma Bischoff, Liz Andrews, Miriam Abel, Yasmin Markert, Yiannis Tsetselis, Miriam Jaeger, Jennifer Lapp, Boris Portov, Tereza Rak, Natalie Auslaender, Lucie Nováčková, Ortal Ulman, Tatianna Hightower, Sean Turner TRANSLATION Claudia Wiegand EDITING & PROOFREADING Ruth E. Thaler-Carter ONE LIFE AT THE APP STORE Look for “Holmes Place” or “One Life Holmes Place”

How to enter our sweepstakes To enter our sweepstakes, please visit www.onelife-mag.com. Anyone over the age of 18 can participate; membership in Holmes Place is not required. No cash payments will be made. The deadline is March 31, 2013.

There is no right of appeal.

PUBLISHING COMPANY J.L.King Publishing London Ltd. 79 Church Lane Mill End, Rickmansworth Hertfordshire, WD3 8PU United Kingdom Tel.: +44 (0) 203 384 486 0 info@jlking-publishing.com www.jlking-publishing.com

COVER PHOTO dell/Fotolia

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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.

one life. live it well

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