Summer 2013
Move Well
The Power of Strength Eat Well
Summer Barbecues for Vegetarians Feel Well
10 tips
Enjoy the Sun
Group Exercise Special
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Summer 2013
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Editorial
Dear members and friends, Doron Dickman CEO, Holmes Place Europe
doron.dickman@holmesplace.com
Summer time is here, and I am sure many of you have reached your goals and are enjoying the warmer temperatures outside. Cherish the moment and capture it in your hearts and minds, because as soon as summer arrives, it will pass, which means those glorious moments in the sun will become your prime motivator for those new autumn and winter goals. Take the extra energy you have now to translate your summer success into those new goals. The road ahead is still long, and this is but a small – but important! – step. Our goals at Holmes Place are to help you as much as possible in any way we can, whatever it is you endeavour to achieve. One important part of what we offer are our classes – and there are certainly many of them! In this new issue of One Life, we feature a broad overview and a more in-depth look at the classes offered in our numerous clubs. For more information and details on times, please check with your local clubs, as this will vary. Other highlights include:
MOVE WELL – See how working in strength can aid weight loss. Find out how to stay in shape during pregnancy and discover the best way to continue training on holiday with the latest apps.
EAT WELL
– The summer is all about barbecues. Find out how to survive them as a vegetarian and read some interesting facts about strawberries. Czech Holmes Place personal trainer Petr shares his inspiring success story on how he overcame his own dislike of sports and fitness.
FEEL WELL – Find out what’s new in our shops. We have some great new designer clothes lined up for you!
We would like to thank our members and teams for their continued support, commitment and input. If you have any suggestions, feedback or requests, we will be happy to hear from you. Whether you’re abroad or at home this summer – Live Well! SUMMER 2013 | HOLMES PLACE | 3
Contents
38
Is the sun friend or foe? Find out in the Feel Well section 3
20
EAT WELL
MOVE WELL
22
10 Fitness Tips to: Eat Well Some interesting facts about summer favourite strawberries
Editorial
6
10 Fitness Tips to: Move Well How to stay fit in summer and beyond
8
Classes Special From Abs Xpress to Zumba: Everything Holmes Place has to offer you
16
Common Training Mistakes And how to avoid them
18
Apps Social fitness to go
Muscle Soreness Can it really be prevented?
Pregnancy Workout Tips Working out before and after giving birth
24
Fitness Column The Power of Strength
WIN!
50 4 | HOLMES PLACE | SUMMER 2013
26 28
Success Story How Petr (Czech Republic) turned from couch potato into a Holmes Place personal trainer
30
Nutrition Column: Antioxidants What they are and why they matter
How the “Win!” button works: Throughout the magazine, you can track down sweepstakes opportunities through 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 50 and at www.onelife-mag.com.
Contents
36
Try out the recipe for this delicious summer super food salad with quinoa 32
Summer Barbecues How to survive as a vegetarian
34
Hydration Some elementary things about Water
36
Fast Fit Food Recipe Super food salad with quinoa
37
5 Foods To help you relax
32
42
Improving sleep can improve your performance
FEEL WELL 38
10 Fitness Tips to: Feel Well How best to enjoy the sun
40
Studio Studies The latest fitness news
42
Sleep The key to success
44
46
Music to Make you Move CD Reviews – which new beat matches which workout?
48
Feedback Readers’ Corner
49
Sweepstakes Special: Acer Win a very light & fast Ultrabook!
50
Sweepstakes
New @ Holmes Place Shops Must haves for summer: Porsche Design Sports
36 SUMMER 2013 | HOLMES PLACE | 5
Move
Well
6 | HOLMES PLACE | SUMMER 2013
Text: Jake Schuster; Photo: Fotolia.com
Move Well
Move Well
Summertime: The season is here! Your hard work from winter and springtime is ready to go on display. Months of hard work are ready to translate into results. Here is how you can maximise the moment and turn the momentum of your success into new autumn goals.
1
Hydrate
As the weather changes, it is easy to get excited and spend a whole day outside while forgetting to drink water. Start your day off right by drinking a glass of ice-cold water with a pinch of salt (yes, really) to ensure your body isn’t playing catch-up for the rest of the day. This will allow you to have more fun for more hours and experience a faster recovery.
2
Get Outside
It should be obvious that you will be spending more time outside as the weather gets better, but many people stay inside air-conditioned buildings until it is time for an outdoor activity. Help your body adjust by spending a few minutes outside in the sun every morning. It will help you establish a peaceful mindset for the day and allow you to build up a tan!
3
Launch Yourself
Your summer goals are but one step on a long journey. Appreciate the hard work that you’ve put in, soak in the moment when you reach your goal and, use the excitement to build momentum towards autumn!
4
Eat Well
This should be a no-brainer. If you are working hard to reach your goals, nothing should keep you from maintaining good nutrition. However, summer barbecues and holiday eating habits often get in the way of our best intentions. Maintain your discipline as much as possible in order to reach your goals!
5
Stay Loose
Summertime often involves travel, which means excessive time spent cramped into a car, boat or aeroplane. Sitting like this can halt your progress! Get up and move at every opportunity, and try splitstance couch stretches or evenseated hip stretches once per hour. 60 mins of sitting and 20 mins of stretching is a good rule to commit to.
6
Sleep Well
Warmer months often involve many late nights. Do not expect that you can reach your goals without maintaining proper rest habits! Find time for sleep and watch how you are able to maintain your progress towards your goals.
7
Think Ahead…
8
…But Plan ShortTerm…
9
Be Mindful
Your summer accomplishments can be a platform for future goals. Take this year’s marathon time and cut 10% off of it. Put the goal on a piece of paper over your bed!
Make goals for three months from now and work towards them with the same enthusiasm that allowed you to reach your summer goals. Goals more than six months away are very difficult to stick to.
Don’t let the excitement of the upcoming moment – be it a marathon or a day on the beach – distract you from how and why you got there. Meditate on your journey, visualise yourself having an awesome day, and you will!
10
Stay In The Moment
You have worked very hard to be where you are today. Take a deep breath and enjoy everything around you. Establish a clear memory that you can look back on during the cold winter months!
SUMMER 2013 | HOLMES PLACE | 7
Group Exercise Special
Holmes Place offers an School’s out, but classes are in is always more fun to workout in a group, if the group feels right. amazing choice of class- ItHolmes Place is a place where you will definitely be teaming with likees. You can Xpress train, minded people in a friendly and professional environment. Everyone is welcome to join in – but your choices are broad! And they are getting make waves with aqua broader by the minute as new classes are introduced. For more detailed gymnastics, swing your information on exactly what your club currently has to offer, make sure your check at your local reception desk and also keep an eye on our hips to zumba beats, and website (www.holmesplace.com) and your club’s Facebook page. meditate on the next From Aqua to Zumba asana. Or try out some- If it’s cool and innovative, you will find it at Holmes Place. If it’s classic and proven to be good – even more so! Whether cardio or strength, balthing completely new! ance or flexibility, all major training areas are covered to: 8 | HOLMES PLACE | SUMMER 2013
Text: Claudia Wiegand; Photos: Fotolia.com
Fittogether
* Move Well (Bodypump, Bodyshape, Boxtraining, Fatburner e.g.) * Eat Well (Nutrition Xpress) * Feel Well (Hatha Yoga, Power Yoga, Pilates etc.) There are dance workouts, more combat oriented workouts, and even Kids Club classes to enable the youngest to learn how much fun it is to move their bodies. Otherwise rehab classes sponsored by your health insurance to prevent health problems or recover from injury. Best of all: As a member of Holmes Place, you get to try out these exciting classes, face new challenges and make new friends. Enjoy a few surprises along the way and discover just how much you enjoy things you might never have considered before. The sky is the limit!
Group Exercise Special
1
Here are a few highlights of the classes we offer:
(not every class is available in every club! Always check out your local gym!)
Aqua Classes
Look for: •A qua •A qua Fit •A qua Zumba – Join the pool party! With a lot of fun and some serious toning training. •W ater Familiarisation (for kids) • S wim Training
Not to be underestimated! These are serious workouts, not just social events. Read more on page 14.
Xpress Classes Fast, 15-minute classes with a very limited number of participants, so make sure you sign up early! Xpress classes give you the opportunity to focus on specific body parts you are interested in working on, ask questions to our fabulous team of nutrition experts, or simply to get that last-minute beach body before the plane takes off! Look for: •N utrition Xpress • B each Body Xpress •C ore Xpress •G ravity Xpress (functional body-weight exercises) • S tretch Xpress • S uper Glute Xpress (intense but highly effective workouts)
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3
Dance Workouts
Particularly effective and easy on the joints, especially when you take into account the fact that your body only weighs 1/10th of its normal weight in water. A great way to start off if you haven’t trained in a while and you are looking to lose some weight too! These classes are only available in clubs that have a pool; offers may also vary between different clubs.
Look for: • A erobic • A roha (3/4 bar, very effective, easy to learn. Based on Kung Fu, Tai-Chi and Haka, a New Zealand indigenous war dance) • B allet Workout • D ance Academy • D ance Flow • D ance Moves (get fit while dancing) • D ance Sensation (pump up your endurance) • L atin Moves (samba, salsa, and more) • S tep (step up on a platform with some easy to learn choreos. Great cardio workout • S treet-dancing • Z umba
Spinning Cycling in a group without having to pay attention to the traffic! For beginners, it is recommended to visit the Spinning Intro. Cardio for fun – climb those steep mountains while listening to your favourite music!
56 8 Group Exercise Special
Yoga & Beyond
A traditional workout for the body, mind and soul – often with a new twist. Improves agility, flexibility, focus, alertness and concentration in all walks of life.
Photos: Fotolia.com
Look for: • Y oga • A ntara (movements increase in intensity) • A shtanga Yoga (dynamic, powerful and elegant – workout meets wellness!) • F eldenkrais (improve your agility and body awareness) • H atha Yoga (meet yoga’s origins! Highly recommended for beginners) • K undalini Yoga (traditional Indian style) • P ilates (flow with the movement) • P ower Yoga (modern US version of Yoga, more fast-paced) • T ai Chi (flowing movements) • T riYoga Flow (based on Hatha Yoga, stresses the dynamic flow between asanas) • Q i Gong (ancient Chinese body balance)
Combat Workouts & More
What makes elite soldiers of multiple cultures fit should not be overlooked – even by pacifists!
Misc.
From Cardio to endurance: Many classes give you the power to control which areas of your body or talents you would like to work on for the time being. Specialise, do it all in functional training, and explore! Look for: • B ack Fit (works on strengthening the back) • B osu (improve your balance) • F atburner (burn that fat with cardio!) • F lexibar (get fit with a flexibar for better balance and body control) • F unctional Training (inspired by top athletes, focuses on the big picture) •G ood Morning Workout (nice way to wake up!) • S peedball Fitness (the latest trend from America – pure energy)
Running Club Run outdoors in a training group that meets regularly at Holmes Place with an experienced trainer and valuable tips on how to improve your running!
Look for: • B ootcamp (indoors or outdoors - coming soon! ) • B oxtraining • K ick & Box • K ung Fu • S en-Fi (Sensual Fighting in ¾ bar – power meets elegance)
Kids Battle child obesity early on and show your kid just how much fun sports can be. They can learn to swim, dance in mini ballet, or simply experience the gym as an exciting wonderland with Tinker bell and Peter Pan. SUMMER 2013 | HOLMES PLACE | 11
Group Exercise Special
A brand new exclusive group class by Holmes Place
Made In Brazil
In 2014, Brazil will host the football World Cup, and in 2016 the next Summer Olympics. That leaves just about enough time to get in shape with hot samba rhythms and Holmes Place’s exclusive new MIB classes!
For 30 minutes, let yourself be captivated by the lively rhythm of Brazilian music and the energy and enthusiasm of our instructors in a new program of pre-choreographed group classes, dedicated exclusively to our lutes. These sessions are based on traditional movements from the Brazilian gymnastics academies. Made in Brazil (MIB) is a stimulating class, lively and easy to follow. It is aimed at women and men who wish to focus on localised workouts, fight flab and cellulite, burn fat, and tone muscle. MIB is the ideal complement to your current fitness regime with new choreographies being introduced every three months.
For the fastest results, try Made In BraZil 3 times a week! 12 | HOLMES PLACE | SUMMER 2013
Group Exercise Special
Worldwide, over 6 million people attend a LesMills program every week! The New Zealand based company is the world’s biggest provider of choreographed exercise-to-music workout classes, present in over 14,000 health and fitness clubs in 75 countries, including Holmes Place clubs.
to be distributed worldwide, and many others followed suit, including Bodybalance, Bodycombat, Bodyjam, Bodystep, Bodyvive, RPM, CxWorx, Sh’Bam and GRIT Series.
Who is Les Mills?
LesMills Holmes Place Tour
A great idea
Both his wife and two children also competed in the Olympics and/ or Commonwealth Games. His son Phillip (*1955 in Auckland, New Zealand) in the 1990s had started developing a series of exerciseto-music workout programs for his father’s fitness club chain. In 1990, he released the first programme, Pump™, and went on to found his own company in 1997, LesMills International, named after his dad. BODYPUMP was the first programme
In the spring of 2013, LesMills went on a special Holmes Place Germany club tour. In one weekend, over 1,000 club members got to enjoy working with 4 LesMills national trainers in 50 special classes. LesMills classes are available at your local Holmes Place club too, but as with any group exercises, please check the schedule of the classes online at www.holmesplace.com or at your local reception desk.
Text: Claudia Wiegand
It all started with a gold medal. Leslie “Les” Roy Mills (*1934 in Auckland, New Zealand) was a successful athlete for over two decades. He competed in shot put, discus and weightlifting events and took part in 4 Olympics. In 1966, he won a gold medal in the Commonwealth Games in discus. Two years later, he opened his first gym and later went on to become the mayor of his home town for 8 years.
SUMMER 2013 | HOLMES PLACE | 13
Group Exercise Special
Dance Workouts
From aerobics to zumba: dance workouts combine cool rhythms with hot curves. You too can dance yourself into top shape!
Music that goes straight into the blood, moves that catch the eye, and a sexy body feeling like the Dirty Dancing stars must have felt: dance workouts are the trendy way of mixing workout, sweat, and fun. Those associating dance training with the stiff waltz lessons of their adolescence have some serious catching up to do. Today’s trendy dances require a lot of discipline, fitness, and dedication, but it sure pays off!
Composure, please!
The training effect of dance workouts is mainly noticeable in the muscular strengthening of the core. Both balance and stretch exercises will get a lot of smaller muscle groups going that work to hold the body straight by tensing and relaxing. This effect not only can improve posture, but also prevent back aches. A powerful core contributes a great deal towards relieving the spine. Moving to a beat is not only fun, but also can make you more flexible, and in turn, more agile or even graceful. Targeted stretching and relaxation phases are a part of any dance workout. This will improve the mobility and flexibility of your sinews and ligaments, thereby making not only the dance style more harmonic, but also improve everyday mobility.
Dancing for the dream body: fat-burning effect
If you cut quite a figure on the dancefloor, you get rewarded with one too! Dance workouts are sure to give you those hot curves as due to their their huge role in endurance training, they are highly effective fat-burners. Of course, there are differences: dance training with faster beats like zumba will get the calories burning faster than those more elegant ballet poses, which have a more significant role in strength training. What they all have in common is this: you will get involved in some serious sports and end up feeling (and looking!) incredibly sexy. 14 | HOLMES PLACE | SUMMER 2013
Text: Linda Freutel; Photo: Fotolia.com
From the hip on up: Stay mobile!
www.holmesplace.com
Workout
Common Mistakes When Training Gym time is precious. For many, it is a meditative sanctuary of time set aside during the day, when the only thing that matters is YOU. This time whether it is twenty minutes or two hours can be optimised. Here are the most common training mistakes and how to avoid them:
1
Whether you are distracted by the impending tasks for the morning or tired at the end of a long work day, it is easy to ‘go light’ during your workout and regret it afterwards. Mental energy is often drained by the time you hit the gym, causing us to make excuses for why we will just ‘go lighter today’ or finish one set early. Push yourself every time. There’s simply no replacement for hard work!
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Text: Jake Schuster | Photo: Fotolia.com
Going Light
Workout
2
2
More Efficient Training
Text: Marti Sichel | Photo: Fotolia
While it is important to rest between sets, it is often overdone - unless you are training for a powerlifting competition. Results spike and time appears out of nowhere when you keep your focus with very short breaks.
and How to Avoid Them
3
Sweating The Technique
Generally speaking, the more challenging and beneficial an exercise, the bigger the risk is that you could get hurt by using improper technique. To be safe, it is best to check with a trainer to make sure you are doing your exercises correctly. Often, an improved posture can also lead to even better results!
4
Not Recovering
If you are training hard, you MUST put time and effort into recovery. This includes proper nutrition and sufficient sleep, but also soft tissue exercises. Grab a foam roller or squash ball and get to work. Find a trainer to show you how to implement self-massaging into your routine and see your results improve. If you’re going to break down the muscle, be sure you allow it to build back up!!
SUMMER 2013 | HOLMES PLACE | 17
Apps
Appsolute
Fitness
18 | HOLMES PLACE | SUMMER 2013
Workout 2.0: Thanks to apps, you can continue working out while having fun on your holidays, particularly when they are linked to social media.
Apps ééééé
Zombies, Run! By Sixt to Start
3.59 € 3.49 €
ééééé
SoFit
By SoFit Mobile Inc.
Free A relatively new app that combines GPS tracking for running, hiking or biking with social media links to sites likes twitter or facebook. It also features a fun ranking and rewards system for extra motivation.
ééééé
GymPact
ééééé
Gorilla Workout: Fitness Daily 0.89 €
By GymPact Inc
ééééé By Fitocracy, Inc
0.76 €
Text: Claudia Wiegand; Photo: Fotolia.com
Free
Fitocracy
By Heckr LLC
From mini monkey to fully-fledged Tarzan, Gorilla Workout features daily workout routines that are energising, fun and designed with a solid core. An initial difficulty level is chosen for your cardio and strength workouts, which will depend on how many push-ups you can do. Reap the rewards when you rise to higher levels. This app is ideal for holidays because it allows you to train in compact spaces. Unfortunately, extras like the ‘25 pull-ups’ features will cost you more.
Android
IOS
Are you looking to change your running pace? If you’re not completely alien to thrillers and horror movies and you don’t have a hard time finding motivation, give Zombies Run! a try! Reflecting the latest trends in Hollywood’s current zombie movie boom, this will definitely get you running as you hurry to escape those incoming flesheaters via GPS. This app is perfect for outdoor and indoor training and enables you to collect items to build a base while focusing on interval training or listening to a mystery story. Beware – this technique works remarkably well!
Free Score points by completing workouts, rise in levels, solve quests and slay the laziness dragon – yay! A sure way to get even gaming nerds off the couch and active, as Fitocracy literally turns fitness into a roleplaying game. It even comes with a popular social media website that is already being hailed as the “facebook for fitness fans”. You can use it to find training partners nearby or online for virtual comparison. So far this only works in English.
Would you like to make money every time you visit the gym? Now you can, thanks to this novel app. Enter a virtual contract with other users for a specified number of visits per week and track them via GPS. As long as you stay disciplined, you can collect money from any users who fail to follow the contract. However, bear in mind that if your GPS fails, you may get listed as a slacker, which means now you have to pay. This is certainly not a ‘get rich quick scheme’, but a fun way to motivate yourself, especially when you do earn a little extra pocket money.
SUMMER 2013 | HOLMES PLACE | 19
Move Well
Muscle soreness – not just a beginner’s problem What is DOMS, and how can it be cured or prevented?
O
n the first day after a new type of intense workout, there is usually just a minor sting, but on the second day, the pain starts for many. DOMS (Delayed onset muscle soreness) commonly used to be attributed to a build-up of lactic acid in the blood. It was believed that this was caused by a lack of proper
warm-ups, and people suffering from muscle fever were advised to just keep training to reduce the pain. By now, however, this theory has been proven false, largely because several studies have shown that lactic acid returns to normal levels within just an hour of exercise.
In German, muscle fever is called “Muskelkater” (literal translation: ‘muscle tomcat’. The word ‚‘Muskel’ / ‘muscle’ derives from Latin ‘musculus‘ = ‘little mouse’. Originally, muscles were even called ‘Mäuse’ (‘mice’) in German. A reference to Tom and Jerry? Not quite, since ‘Kater’ stems from ‘Katarrh’ (latin ‘katarrhus‘ = flowing down or catarrh). In English, DOMS stands for ‘delayed onset muscle soreness’ – much less poetic.
20 | HOLMES PLACE | SUMMER 2013
Move Well
Text: Claudia Wiegand | Photos: Fotolia.com
Here is an overview of what is generally known at this point – even though not everything has been scientifically proven: • DOMS is a stiffness and/or pain felt in muscles several hours or days after unaccustomed exercise. It usually lasts a week. • Lactic acids have nothing to do with muscle fever! • Lactic acid levels tend to sink after an average of 20 minutes. When DOMS occurs, their levels have long normalised. • Instead, today’s main theory is that tiny tears in the muscle tissue (micro trauma to the muscle fibres) cause the pain and stiffness. Water enters these tiny tears, causing muscles to swell. After about 12 to 24 hours, waste products from these processes get transported away, causing pain when nerves get touched. •E ccentric movements (lengthening contractions of the muscle) cause more soreness than isometric (static) exercises, whereas concentric (shortening) exercises cause none! •A more rare form of muscle fever can occur after long, intense metabolic challenges like a marathon run.
What does NOT help: • Stretching before or after training (only minimal effects) • Warming-up • Massages (will only delay the pain, plus they can additionally irritate the muscles mechanically) • Medication • Impatience and over-eagerness
What DOES help: • Warmth (Sauna, Fango packages or hot baths). This will ease the pain and aid the healing process of the muscles, as blood circulation is increased. • Giving the muscles time to heal. Current advice is to let sore muscles rest at least two days after the pains have faded! Otherwise, you may risk more serious muscle injuries, such as tears or strains. You can still work out; however, just focus on different muscles. • Enzyme combination compounds like Wobenzym may help. • Taking walks, taking deep breaths, and generally just getting the blood flow going. • A good preparation for your workouts with an individual training plan, best put together by a personal coach.
SUMMER 2013 | HOLMES PLACE | 21
Move Well
In Shape
after Pregnancy
T
he fitter you are at the start of pregnancy, the easier it will be to return to your former figure afterwards,” says Holmes Place Personal Trainer Wolfgang Kleinholz. As long as there is no known risk for premature delivery or miscarriages, he recommends working out during pregnancy – not just to benefit the body, but the mind as well. “Sports
22 | HOLMES PLACE | SUMMER 2013
cause the body to release larger amounts of happy hormones, which help prevent baby blues,” Kleinholz advises. There are limits, however: extreme muscle build-
ing (especially with regards to building flat abs) and sports with a higher injury risk (i.e. riding) should be avoided for the sake of the baby and your belly.
Gentle strengthening programs such as pilates, yoga, moderate strength workouts, endurance training (e.g. cross-training), cycling, swimming, Nordic walking, water gymnastics and working with a personal trainer are ideal pregnancy sports.
Text: Linda Freutel | Photos: Fotolia.com
A baby rarely ever arrives alone. Often you are accompanied by a few extra pounds and a weaker physical condition. Personal Trainer Wolfgang Kleinholz (Seepark Oberrieden, Switzerland) gives some advice on how to say goodbye to your baby fat.
Move Well
Start recovery exercises early Once the baby is born, all the attention should be focused on the little sunshine, of course. “In the so-called puerperium, the first six to eight weeks after giving birth, any physical strain should be avoided. After that, it is best to consult your doctor first before starting any kind of training program again,” Kleinholz recommends. This does not mean that young mothers should just sit back and do nothing at all. Quite the contrary: “Just a few days after giving birth, it is best to start recovery gymnastics. Giving birth is very strenuous for the muscles of the pelvic floor. If they are not strengthened with targeted exercises afterwards, you risk not only visual problems, but also health problems such as incontinence, uterus lowering and a loss of libido. A workout to try out: lie flat on your back and try to tense the pelvis to the point that the belly button will draw inwards. Maintain this tension, then repeat the exercise.”
SUMMER 2013 | HOLMES PLACE | 23
Move Well
24 | HOLMES PLACE | SUMMER 2013
Move Well
The Power of Strength How strength training can help you in achieving and maintaining the perfect beach body.
Text: Jake Schuster; Photos: Fotolia.com
W
omen are often unclear about how to reach their goals. Given that most women would like to lean-up and improve their figure shape, it is mysterious that there has yet to be a popularised method for effectively reaching these goals. What is truly remarkable is that while it is obvious to most women that starving oneself and spending endless hours on the treadmill does NOT provide results, many continue to do it. Additionally, the only weight-training performed is often low weight + high rep lifting in an effort to ‘tone’ the muscles. Unfortunately, both methods are built on unstable ideas and myths. Calories matter far less than you think in terms of their significance for body composition & health, and ‘toning’ exercises don’t actually exist. (Hint: they
were simply things that Arnold Schwarzenegger said might have worked for him, and everybody listened!) It doesn’t matter how many calories you burn during your training session, it matters how many calories you burn afterwards. How do you do that? Raising metabolism and adding lean muscle. In this article we will learn that the best way to become healthy, the best way to look lean and fit, and the best way to reach any of your goals in and out of the gym…is to become STRONG. That’s right, ladies: I am telling you to lift heavy weights. Weight training lowers blood pressure, prevents arthritis AND osteoporosis AND diabetes, AND helps the body process sugars more efficiently (something pretty important if you’re looking to lose fat). Are you still worried about
calories? Then you should probably know that muscle cells burn 5x more calories than fat cells in the body. Adding (some) muscle is the way to reach your goals. Apprehension about looking like a bodybuilder, fear of training next to the ‘big guys’, and simple lack of experience are all reasons that keep women from lifting weights. I understand this. Recognise that women naturally do not have the hormonal profile to become huge and beefy; the scary pictures you see of women looking like this are steroid-injected daily lifters. Getting strong from lifting weights a few times per week will result in healthy and sexy, NOT scary results! Go out and learn to do a proper pull-up, squat, and shoulder press. Get strong and learn about yourself by pushing the limits along the way. SUMMER 2013 | HOLMES PLACE | 25
Eat
Well
26 | HOLMES PLACE | SUMMER 2013
Eat Well: Strawberries
Summer time is strawberry time. Here are ten interesting facts about the popular berries - which actually are not berries at all.
1
To berry or not to berry
Although they are clearly named as berries, strawberries, botanically speaking, are actually a “Sammelnussfrucht” – a special kind of nut in the family of rosaceae, which is related to rose hips.
2
Seeds
Strawberries are the only “fruits” that carry their seeds on the outside – which is about 200 on average.
3
Varieties
Text: Claudia Wiegand; Photos: Fotolia.com
Lambada, Honeoye, Clery, Sonata, Florence, and Korona are not fashionable summer dances, but just some of the approximately 100 different varieties of garden strawberries. Other notable kinds include the Pineapple Strawberry (with a light pineapple aroma) and the Raspberry Strawberry (“Mieze Schindler”, named after the breeder’s wife.)
4
5
Art
In paintings, strawberries have often been used as symbols of humility and modesty. They are also considered paradisiac and aphrodisiac plants, and symbols of love, Venus and temptation.
6
Name
The German word Erdbeere stresses the fact that strawberries grow in the ground; in Ancient Rome, however, they were named after a sweet smell: fragaria. In the English climate, it was often difficult to grow strawberries, so straw was used to protect fields from the humidity,
Pineapple
Archaeological findings show that strawberries have been known since the Stone Age. Larger varieties were imported from America in the 18th century. German breeders called them pineapples in order to differentiate them from small forest strawberries that had been cultivated since the Middle Ages. Actual pineapples were referred to as “Hawaiian Pineapples.”
Recipe tip Strawberries do not just have to be sweet. Try them with some black pepper instead of whipped cream. Or consider using them in a delicious pasta dish with spaghetti, olive oil, tomato paste and black pepper.
which led to the name strawberries. In Swedish, they are called jordgubbe; in Hawaiian, they are known as ohelo papa.
7 8
Non-climacteric
If strawberries are harvested prematurely, they do not continue to ripen.
Sweet!
The sweetness of a strawberry is largely determined by the weather conditions in which it is grown in. The higher the temperature, the faster it will grow and the less sweet it will become. The same rule also applies to cherries.
9
Super-fruit
Strawberries can improve the distribution of blood and oxygen into the muscles by up to 7%, which promotes muscular health. Research has also shown that eating strawberries in advance of a workout can increase the number of calories burned during the particular session. Furthermore, strawberries can decrease the risk of blood clots in the arteries, reduce the risk of acquiring certain types of cancer, and decrease tooth discolouration.
10 yellow.
Colour
Besides red, strawberries are also white or
SUMMER 2013 | HOLMES PLACE | 27
Success Story
How Holmes Place Changed My Life Petr grew up hating sports. After an amazing transformation, he now works as a personal trainer for Holmes Place Premuim Club Anděl. Find out how he turned his life around.
28 | HOLMES PLACE | SUMMER 2013
Success Story
My name is Petr and I am 27 years old. My goal is to share with you the amazing transformation Holmes Place helped me make in my life, and how the company can impact your life, too.
Text: Petr Gavenda | Photos: Fotolia.com and Petr Gawenda
F
irst, my story. I was born in Kyjov, a small city in South Moravia in the Czech Republic. I wasn't into sports very much, although I tried to play football at school. My father did his best to force me into playing sports, and his efforts eventually had the opposite effect: soon I stopped doing anything physical, partly to rebel against my father's efforts, and partly because I just wasn't interested in sports or concerned about my health. I soon started to gain weight because of my inactivity and laziness. My weight soared to 100kgs when I was a high school student. I stayed at that weight throughout my first few jobs until I moved to Prague in June 2010 to become a financial advisor for a company. Over the next year and a half I gained more than 20kgs. Around the same time, just before my 26th birthday, I found the first grey hair on my head, which scared me senseless. This gave me the motivation to make some big changes in my life. I'm lucky; I got the perfect opportunity to start making those much needed changes. In November
before
after
2011, I started working for Holmes Place And ě l as a sales consultant. After only a few days working at the club, I recognised the incredible opportunity I had, and my transformation began. Many positive personal changes started occurring during my time with Holmes Place. I first found that when I played sports or was active for my own pleasure, without being forced, I actually enjoyed it! This concept was absolutely astonishing to me: never in my life would I have expected to enjoy exercising. I also never would
have imagined that I would run competitively, but I participated in the 2012 Nike Run and made my 10k in under 55 minutes. I was ecstatic! I'm already registered for this year's run, and my new goal time is under 45 minutes. I am sure I can do it! Although I was happy with all of that, it was still not enough for me; I wanted to do more. So, in September 2012 I joined a personal training course, which I finished in January 2013. Now I have been a certified personal Trainer at Holmes Place And ě l since February 2013, and I even coach my own classes, such as X-bike and Running class. Soon, I will also start the new Spartacus workout classes – a brand-new style of functional training in the Czech Republic. One of my most rewarding accomplishments was being named the most inspirational team member at Holmes Place in 2012 – I could not have been more surprised! I am amazed and very grateful for the changes that Holmes Place has helped me make in my own life. I couldn't be more excited that I can inspire and coach our members to help them change their lives, too.
I really started to work on myself, and the results came quickly and were incredibly rewarding. I lost over 30kgs of fat in just 14 months. SUMMER 2013 | HOLMES PLACE | 29
Eat Well Column
Antioxidatives
– Guardians of our cells
F (Senior Nutrition Coordinator Holmes Place Berlin / oecotrophologist – diet assistant Personal Trainer)
Athletes’ increased need for antioxidants The higher the metabolic rates (nutrition, movement, breathing), the higher the oxidative stress an athlete will be under. Oxidative stress can not only cause faster ageing or illnesses, but also slow down the regeneration of the “dynamic” muscle tissue. Therefore, to stay young and healthy, athletes have a much higher need for antioxidants. This cannot always be achieved with their “normal” nutrition, given that many athletes will prefer low-calorie diets. 30 | HOLMES PLACE | SUMMER 2013
Antioxidant
Characteristics / Occurrence
Beta-Carotin (Carotinoide)
A yellow-reddish colourant found in carrots, pumpkins, tomatoes, sweet potatoes, bell pepper, apricots and mangos, or in broccoli, spinach and green cabbage.
Vitamin C
Is what gives citrus fruits and black currants, kiwis, strawberries, bell pepper and other fruits and vegetables their nicely fresh and lightly sour taste.
Vitamin E
Most commonly found in plant oils.
Selenium
Mostly consumed with meat or fish, but can also be found in a number of fruits and vegetables.
Zinc
Can be found in both animal and plant food sources, yet the human body can better process zinc from faunal sources like meat or cheese.
Polyphenols
Give reddish-purple and yellow fruits like cherries, red cabbage, grapes, berries, and apples their distinct colours. Also responsible for the colour magnitude in green and black teas. Cocoa and coffee beans contain polyphenols, as well, making them slightly bitter in taste.
Phytoestrogens
Contained in grains and legumes like soya beans and linseed. They are known as so-called plant hormones and built in a similar way to the female sexual hormone oestrogen.
Sulphides
Most commonly found in onions, garlic, leeks and chives. Also responsible for their odours. Source: Nestlé Ernährungsstudio
Text: Elena Brening; Photos: Fotolia.com
A nutrition column by Elena Brening
ree radicals are formed in very small amounts as by-products of daily metabolic processes, such as eating, breathing, moving or unnaturally increased by oxidative stress (radiation, smoking, alcohol, chemicals, medication, excessive unhealthy eating) or just sports! They are molecules with only a single electron in the first atomic shell, which means they are incomplete and extremely reactive, ready to snatch another electron from any intact cell. This destructive power can be used to destroy bacteria or virus cells, but on its own it can be bad, making us age faster or get sick. In come antioxidants, the guardians of our cells. They are vitamins, minerals, amino acids, and secondary plant compounds, which are able to prevent the oxidation of other elements with free oxygen radicals by supplying them with electrons. Antioxidants can help stop the destructive chain reaction caused by free radicals by giving them one of their own electrons. In turn, they themselves become free radicals, but much weaker.
Eat Well Column
Where do we find antioxidants? Among the best known antioxidants are the vitamins C, E and A, as well as beta-carotin (provitamin A), the minerals and base and trace elements zinc, selenium, copper and magnesium, the secondary plant compounds sulphides, phytoestrogens, polyphenols and the amino acids L-glutathione, L-cysteine, methionine, and taurine. Antioxidants can be separated into three subgroups based on their functions: Reducing agents:
Antioxidant synergists:
among them are tocopherols, butylhydroxytoluene, butylhydroxyanisole and gallats. They are able to prevent chain reactions in oxidation reactions of organic compounds, by creating stable radicals (with a minimum of two electrons in the first shell).
their protective reaction consists of oxidising themselves in the place of the substance they are protecting. They include vitamin C (ascorbic acid), cysteine, and glutathione, among others.
regenerate used antioxidants and thus support an antioxidant effect. This also occurs with complexation (increasing) of metallic traces or creating a certain pH value that hinders oxidation, which further increases the effect of antioxidants.
Tipp
Free radical neutralisers:
S
In our vitamin bar by HECH ©, you will find the supplement Antioxidant Cell Protect, which is perfectly suited for athletes’ regenerative needs.
Tips to optimise your consumption of antioxidants
ince most antioxidants can be found in or directly under the skin of fruits or vegetables, it is best not to peel them. This also applies to fibre, which skins are mostly made of. Remember to thoroughly wash fruits and vegetables under flowing water for hygiene purposes. The same rule applies to grain. Here, you will find most antioxidants on the edges of the grain ‘kernel’. That is why you should make a preference for whole grain products, which are also crucial with regards to your fibre requirements. Finally, some good news for all fans of coffee, chocolate and wine! Coffee naturally contains polyphenols, which also belong to the class of antioxidants. Reasonable enjoyment of coffee is not just tasty and energising; it is even healthy. Enjoy the mild taste
of hot green tea or home-made hot chocolate more often as well. Even a piece of chocolate with a high cocoa percentage (bitter chocolate) is good from time to time. Chocolates with a higher cocoa percentage will also have a higher percentage of secondary plant compounds. Red wine (or grape juice and grapes) contains the secondary plant compound resveratrol, which is another antioxidant that can positively influence the cardiovascular system. Unfortunately, the same does not hold true for white wine.
The latest science: Antioxidants were long believed to be effective in preventing cancer, but this might not hold true any longer. They might even increase the size of advanced tumors and be, according to a new thesis by Nobel Medicine Prize winner James Watson, who discovered DNA structure. This could have an effect on how cancer is treated.
Barbecue
How To Survive
Summer Barbecues
As someone who grew up with Summer BBQ’s on Boston beaches and spent college years living with a roommate who hunted, killed and cooked his own deer, the author speaks with some authority about how to survive as a vegetarian. In his 17 years as a vegetarian, he has neither annoyed his meat-eating friends with exclamations at their habits, nor has he starved to death during meat-heavy meals. 32 | HOLMES PLACE | SUMMER 2013
Text: Jake Schuster; Photos: Fotolia.com
As A Vegetarian
Barbecue
2
Here are a few tips on how to survive the BBQ season by Jake Schuster.
Mark Your Territory Arrive early and mark out your corner of the grill for vegetarian use only. Use a bigger area than you think you will need and defend that real estate like the Spartans defended Thermopylae. Will a few people roll their eyes a bit? Yes. Should you care? No.
Come prepared or face the consequences. Your host may have bought rubber-flavoured veggie burgers in an act of good intention, but it’s doubtful that this will be sufficient. Pick up mushrooms, tomatoes, peppers, and avocado on your way to the BBQ. Bring some fruit so that you can snack while the others enjoy their crisps!
People will inevitably badger you about your eating choices. Be polite and change the subject. Getting into an ideological argument at a BBQ is asking for trouble.
Have A Sense Of Humour Someone is sure to make jokes or stick a prime rib in your face, asking if you’d like a bite. Have a sense of humour and they will too. Enjoy the moment, act as if it isn’t a big deal, and your critics will back down.
SUMMER 2013 | HOLMES PLACE | 33
Water
Hydration
It is hard to find the right balance between drinking too little and drinking too much water – both of which are not healthy. Here are some helpful tips and interesting facts about the essential element of water. Watch out though, because drinking too much water too quickly can actually:
Why hydration matters:
Helpful App: iDrated
By Locassa Ltd.
Poison you!
If you drink 4-5 litres in a relatively short time frame, you may suffer headaches, kidney problems or cardiovascular problems. Due to low salt concentrations in the blood, the body can switch over to an emergency programme and stop producing urine in order to prevent the loss of additional salt. There has even been a fatality in world record attempts to drink 7 litres of water within a few hours.
Healthy amount to keep you hydrated:
About 2 to 3 litres of water per day. Depending on your body weight and the amount of sweat lost due to hot temperatures or exercise, it may be more.
Monitors your water consumption and allows you to set drink alarms.
34 | HOLMES PLACE | SUMMER 2013
Tip
0.89 â‚Ź
If you run a marathon, you need to keep hydrated, but do not drink too much too fast! Also, be sure to replace salt and electrolyte minerals lost with sweat!
Text: Claudia Wiegand; Photos: Fotolia.com
A loss of 2% body fluid (1.5 litres) for a 70kg man can reduce his athletic performance by 20%! Be sure to drink a sip every 15-20 minutes during exercise. Even small amounts of fluid loss can hamper or hinder your performance!
Water
Water Facts 1
Humans, animals and the earth all share the very same percentage of water: about 70% each! Life on earth actually began in water some 3.8 billion years ago. Looking for traces of life on other planets always starts with the search for water.
2
The human brain is made up of 75% water.
3
A cactus is made up of 90% water, which helps it survive in deserts. A saguaro cactus can store up to 8,000 litres of water.
4
Water cannot be stored by the human body. Within 20 hours, the whole water “reservoirs” get replaced.
5
The term “water” is misleading, as it only technically refers to the fluid state of water.
6
Of foods, cucumbers and tomatoes have the highest share of water with 98% each, followed closely and surprisingly by carrots (94%)! Watermelons: 90%, meat: 55-60 %, butter: only 18%.
7
Water covers most of the earth, earning it the name “blue planet”.
8
Only 2% of the earth’s vast water supplies are safe to drink! Most of this “drinking water” is found in ice caps and glaciers. The rest is salty sea water, which could actually end up dehydrating you if you consume it. Why? Our kidneys need water to remove high levels of salt that exceed the normal amount found in human blood (about 9g per litre), which is why we feel thirsty after a salty meal. Sea water has up to 39g
per litre in salt. If not enough water is supplied, the kidneys will start to deplete brain cells of their water supplies, which can cause paranoia, paralysis, and possibly result in death due to severe dehydration.
9
Irony of fate: in the desert, most people die from drowning, whereas out at sea, most people die from dehydration.
10
Without food, humans can survive months. Without water, only a few days.
SUMMER 2013 | HOLMES PLACE | 35
Fast Fit Food
Super-food Salad A summer salad based on the increasingly popular quinoa.
Quinoa is a species of goosefoot, a grain-like crop closely related to beets, spinach, and tumbleweeds. It originates from Southern America, where it was domesticated around 7,000 years ago. Quinoa seeds are cooked similar to rice and can be used in a wide range of dishes. Due to its high nutritional value, Quinoa is considered a super-food, with a high percentage of complete protein, dietary fibre, magnesium, iron and phosphorus.
Broccoli Broccoli is rich in vitamins A and C, foliate and soluble fibre. It originates from Italy and is part of the cabbage family. Broccoli has been shown to fight cancer cells.
Peas Peas are only green because they are picked when still immature, otherwise they would be yellow. This became popular in the 1600s, even though the French called it “madness”.
36 | HOLMES PLACE | SUMMER 2013
Put the quinoa into a small pan. Cover with cold water to a couple 1 of centimetres above the grain and let it gently simmer over a low heat until the water has evaporated — this takes about 15 minutes — then cool to room temperature. Pour a couple of centimetres of hot water into another saucepan 2 and add a pinch of salt. Bring it to the boil, drop in the broccoli, cover and boil for 3 minutes. Drain and run under cold water to take all the heat out and keep 3 the broccoli nice and green. Now build your salad in layers: broccoli, peas, cucumber, alfalfa 4 sprouts, seeds, avocado, quinoa and finally the herbs. Dress it with the lemon juice, oil and season just before you eat it.
Text: Miriam Saltmarshe; Photos: Fotolia.com
Ingredients: 2 tbsp quinoa salt and pepper 2-3 h eads of broccoli, cut into bitesized florets, stalks sliced 120 g frozen peas, simmered for 3-4 mins ¼ cucumber, cut into slim batons 1 h andful of alfalfa sprouts (or other sprouts of your choice) 2 t bsp seeds (pumpkin, sunflower and chia) ½ avocado, cut into pieces ½ small beetroot (fresh or cooked). small handful of flat-leaf parsley, chopped 2 tsp lemon juice 2 tsp extra-virgin olive oil
The 5 best foods against stress
12 3 4 5 Being in a good mood can boost your motivation. These foods – just like sunshine – offer an all-natural mood boost.
Avocados
Asparagus
Avocado can help to reduce your blood pressure thanks to their high levels of potassium and unsaturated fatty acids. Lower blood pressure = more inner calm.
Rich in folic acid, asparagus is a natural mood booster, thanks to the “happy hormone” serotonin. Folic acid can increase the production of serotonin in the body.
Text: Claudia Wiegand; Photos: Fotolia.com
Sushi
Algae’s high levels of the neurotransmitters serotonin and melatonin will have a positive influence on your mood. Another advantage of this food is that the rice will keep you sated and relaxed for a long time.
Blueberries
With their high levels of antioxidants, blueberries can help stimulate the brain – much more effectively than coffee. Vitamin C can also help strengthen the body’s Oranges immune system. Vitamin C helps alleviate stress and regulates your blood pressure.
fitRABBIT – Bio Power out of the bag!
Since early 2013, the bio sports drink fitRABBIT has been causing a stir in the sports scene with its unique, all-natural effect. Many top athletes do not want to exercise without the extra power of red beets any more. Find out how you too can improve your endurance with fitRABBIT and shorten your recovery times on www.fitrabbit.com/wirkung
AlkaBath (MeineBase) bath salts Stay true to the 10,000 year old tradition of alkaline body care!
AlkaBath alkaline mineral bath salts are well-suited for full baths, hip baths and showers, for foot and hand baths, and for different kind of body wraps. This alkaline body care product achieves an optimum pH value of 8.5 in your bath water. People have bathed in alkaline water since the days of the ancient Egyptians, Greeks and the Romans. These civilisations used sodium bicarbonate, milk or alkaline soaps for body care. AlkaBath (MeineBase) bath salts with a pH value of pH 8.0 – 8.5 stand firmly in this venerable tradition. The pH level depends on the initial value and hardness of the tap water. AlkaBath (MeineBase) allows the skin to purify and self-oil, giving it perfect suppleness. Experience the special value of the finely ground eight precious stones: agate, carneol, citrine, chrysoprase, chalcedony, sapphire, rock crystal and onyx. www.p-jentschura.com www.kontrollierte-naturkosmetik.de
Also, don’t forget to use this 5 Euro test voucher code: FIT-120 in the fitRABBIT online shop. SUMMER 2013 | HOLMES PLACE | 37
Feel Well
Summertime is a wonderful opportunity to get outside, get a tan, and enjoy nature with your friends and family.
Feel
Well
Here are ten ways to make the most of the good
Climb a mountain
Obviously, you should spend as much time as possible outside during the summer months. The question is, ‘doing what?’ Hiking requires only a pair of shoes, a forest/ mountain, and a good altitude! Pick an afternoon and find some elevation!
2 3 4 5 Have a Picnic
There are no excuses not to get sunshine because of your busy working day. Gather a group of colleagues and sit outside during your lunch break. 30 minutes of sun exposure gets you 10,000 IU of vitamin D!
38 | HOLMES PLACE | SUMMER 2013
Ride a Bike
If you live within 10 miles of your workplace, you should be riding a bike every day. This guarantees exercise 5 days per week, and getting the blood flowing before arriving at the office will have you alert and ready to work.
Know Thyself
You know better than anybody what skin type you have and how easily you burn in the sun. Pick a sunscreen and take care of yourself, regardless of what your other friends are doing!
Get Waterproof
Swimming or simply going to the beach is a treasured summer activity. Make sure you use a sunscreen that is waterproof and will be effective during your days at the beach.
Text: Jake Schuster; Photos: Fotolia.com
1
Feel Well
weather months while keeping your skin safe in the sun
6 7 8 9 10 Re-Apply
It’s OK to spend plenty of time in the sun – you are only at an elevated risk for skin cancer IF you are deficient in Vitamin D! However, make sure you apply sunscreen to your whole body several times throughout the day. Most creams wear off after a few hours.
Be OK with some sun
Researchers at the University of Edinburgh found that exposure to UV rays actually lowers blood pressure. As long as you are taking proper safety measures, spending time in the sun can actually be good for you.
Recover
Being out in the sun all day has a draining effect on your body, especially if your day in the sun is followed by a party in the evening. Therefore, make sure you have a nap in between activities. Use aloe vera to help your skin recover as well.
Hydrate
After a long winter of being inside, your body’s temperature regulation system will not be used to such hot days and will have to work extra hard to keep you cool. Always keep a bottle of water at your side and be sure to get plenty of electrolytes.
Have Fun
Finally, do not forget why you are outside: to enjoy it!! Enjoy time with your friends and family, appreciate the sunshine, and savour the moment. You will want to remember it when winter returns!
SUMMER 2013 | HOLMES PLACE | 39
Fitness News
StudiedStudies According to a new study, just a simple 15 minute walk after each meal (3 times a day) can be particularly helpful in regulating blood sugar levels in elderly people and preventing the onset of type 2 diabetes.
Even the smallest amounts of benzene can greatly
increase the risk of cancer. Therefore, it is important to be aware of the fruit-flavoured mineral waters in syrups, because benzene has been found in artificial strawberry and cherry flavours. To be safe, it is best to mix juices and spritzers with fresh fruits yourself.
No more meat! After “enjoy-
ing” an ear bite, former boxing beast Mike Tyson seems to have lost his lust for edible flesh! He has turned vegan and sounds much more happy and relaxed now: “I wish I had always been eating this healthy!”
40 | HOLMES PLACE | SUMMER 2013
more important; it helps to prevent the clogging of arteries and the development of infections or age-related illnesses and pain. On average, healthy people of a normal weight spend less time in hospital, live longer, make fewer visits to the doctor and stay more mentally alert as they get older. New findings by the Paris Sports Institute claim that any form of cryotherapy is essentially useless when it comes to treating muscle injuries. This treatment has been popular since the 1970s and has become even more refined, yet all it apparently does is help ease the pain and prevent swelling, as opposed to the actual healing.
Text: Claudia Wiegand; Photos: Fotolia.com, dreamstime.com
From middle age onwards, fitness becomes even
Feel well with laughter Five fascinating facts you may not know
Laughter helps us burn more calories, reduces stress levels, and improves physical and psychological functioning. Laughter is contagious — it spreads much more quickly than a cough or a cold and is one of the most effective, efficient “medicines” known to humankind.
1
GOOD FOR YOUR MEMORY
According to a study by the Johns Hopkins University Medical School in Baltimore, USA, laughter with learning can result in higher test scores. Humor also boosts your creativity and focus.
2
IMPROVES IMMUNE FUNCTION
3
TRIGGERS ENDORPHINS
Laughter helps T-cells become more efficient and increases the number of antibodies in your body. When you laugh regularly, you are less likely to experience the negative effects of stress and anxiety.
Laughter increases the body’s production of endorphins, the “feel-good” chemicals that provide a sense of wellbeing and can – by interacting with the brain’s opiate receptors – help overcome pain.
4
HELPS PROTECT YOUR HEART
5
A NATURAL MUSCLE RELAXANT
Laughter improves your blood flow, which reduces your chance of suffering from a heart attack or other cardiovascular conditions.
Because laughter reduces physical tension, it can leave your muscles feeling relaxed for 45 minutes. Humor allows you to “recharge” your body by distracting yourself from negative thoughts.
Recovery
Sleep
Improve , Improve Performance
1
It is nearly impossible to overestimate the importance of sleep and the impact that sleep has on our lives.
For those of you who care especially about performance, a Stanford study last July also showed that elite basketball players who spent ten hours per day in bed improved performance significantly in just one month. Here are a few easy ways to improve your sleep today.
42 | HOLMES PLACE | SUMMER 2013
Unplug & Black out
Sleep is not sexy. It doesn’t come in a shiny package or have upgrades that you can buy. It just takes consistency, commitment, and a few useful habits to make drastic improvements. A busy life is not an excuse for not finding the time for good sleep. There are always hours in the day spent unproductively, so eliminate those and free up more hours for proper rest and recovery. Change your sleep and see how it changes your life!
Keep electronics out of your sleeping area. LED screens inhibit production of melatonin, an important hormone for sleep. If possible, stay away from all electronics one hour before bedtime. Also make your bedroom pitch black. This is one of the simplest changes you can make to improve your sleep. Buy effective curtains and make sure that they cover every inch of your windows. With the lights off you should be able to put your hand two inches in front of your face and not see it! If that isn’t the case, you are compromising your sleep.
Volume down Buy earplugs and use them to block out sound. It might be a bit scary at first to not hear anything, but your body alerts itself when it detects outside sounds. Waking up intermittently during the night (even when you don’t realise it) hinders your body’s recovery process.
Text: Jake Schuster; Photos: Fotolia.com
N
ot having the time to sleep much is no longer an acceptable excuse – not with the overwhelming evidence available. A recent study by the UCSF about the increased likelihood of a multitude of pregnancy complications due to sleep deprivation is just the latest example. A meta-analysis published in Atlanta in March, which showed that poor sleep can cause hypertension and other risk factors for heart disease, is another one. Researchers in Leiden, the Netherlands even found that a single night of poor sleep increases insulin resistance!
Recovery
3
Get Regular Sleep The more consistent your sleep times are, the quicker you will fall asleep and the easier you will wake up. Establishing circadian rhythms is an essential piece of sleep improvement. Find a schedule that works for you and stick to it 6 days per week! SUMMER 2013 | HOLMES PLACE | 43
Shop
Sleek like a luxury sports car Now you too can buy a Porsche – sneaker that is – at a Holmes Place Club nearby! Porsche Design Sports clothes optimise athletic performance in a sophisticated style.
T
here is hardly a person in the world that would not love to own a sleek Porsche sports car. The same appeal has been translated into an amazing line of elegant yet functional sports clothing, made by Porsche Design Sports in close collaboration with partner Adidas for the past 12 years. And there is some very exciting news: Porsche Design Sports has launched their first ever womenswear collection! Mirroring its success in creating high-performance menswear, they now offer a complete range of engineered luxury sportswear! Whether you are planning your next visit to the gym, a marathon, a week in an exclusive golf resort, or next winter’s skiing trips, both the menswear and the debut womenswear Fall/Winter 2013 collection provide a hallmark blend of fashion and function with durable footwear, clothing and cool accessories. This is an exclusive blend of intelligently crafted luxury sports clothing to help you perfectly perform and adjust to whatever challenge you are facing, whether it is hot or cold temperatures, strong winds or snow. For the gym, Porsche Design Sports has created a modern take on the classic hooded jacket with the women’s Gym Hoodie. Made from quickdrying SUPPLEX performance fabric, it features a large-sized hood, a pair of zip pockets and a front zip closure for practical but attractive pre and post-gym attire. Porsche Design Sports stands for a contemporary minimalist look, cutting-edge design and innovative materials. 44 | HOLMES PLACE | SUMMER 2013
Runner’s outfit with half zip top and pants
Shop Classic Golf Cap
Available in some Holmes Place shops across Europe!
Runner’s T-Shirts
Training Shorts
Bounce shoes in leather
Bounce
Gym Teambag
Gym Backpack
SUMMER 2013 | HOLMES PLACE | 45
Music
that moves you
New CDs, tested for their “sportiness” ééééé
Capital Cities
In a Tidal Wave of Mystery (Universal)
bpm: 96.77 to 145,00 Average bpm: 122,6
“Safe And Sound” (118.02 bpm) is known from a mobile phone commercial. Very catchy Californian synthie pop, perfect for dance workouts, cardio, swimming or cycling. If you like Snow Patrol or Empire of the Sun or TheCars you cannot go wrong here.
ééééé
Jimmy Eat World Damage (RCA/SONY)
bpm: 77.50 to 142.87 Average bpm: 112.41
NOTE
For several years we have not heard much from the Arizona band once hailed as heroes of emo. Since then, they have lost some of their initial dynamics, delving more into lamenting lost relationships. Still keeping an overall positive attitude makes it good for an occasional alternative rock jog. 46 | HOLMES PLACE | SUMMER 2013
ééééé
Agnetha Fältskog A (Universal)
bpm: 102.01 to 149.97 Average bpm: 127.79
From 1972 to 1982, she was one of the A’s in legendary Swedish pop band ABBA with her appealing voice and charming blonde looks. A is her first solo albums in 11 years – and unfortunately, it does not live up to the anticipation. Borderline boring mainstream pop, works at best for meditation, yoga warm-up … or improving sleep.
ééééé
Frida Gold
Liebe ist meine Religion (Guerilla/Warner Music)
bpm: 75.02 to 146.04 Average bpm: 123.89
Singing models? That never bodes well. Frida Gold’s female singer Alina Süggeler, however, has been proving since 2007, that the songs she writes with her bass player (and a lot of pop history knowledge!) can defy the cliché. If you can get over the German lyrics (ok, ‘Na-Na-Na-Na!’), then Frida offer a catchy and electrifying dance mix from indie pop to disco that gets the legs going all by itself even for early morning workouts. Highlight: “Liebe ist meine Rebellion” (Love is my Rebellion, 128.08 bpm). 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; Photos: Fotolia.com
Music
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Here is what you think about One Life! Arnab D. Doha (non member)
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Acer Aspire M5
Slim, faststylish &
The Acer Aspire M5 forms the perfect synthesis of performance and PowerSmart longevity.
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he Aspire M Series Ultrabook sets you free with instant on performance and 8+ hours of power. This Ultrabook lets you accomplish all you want each day with quick processing and solid state and optical drives. Experience the beauty of on-the-go productivity!
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Great graphics in an ultra slim design
Housed in sleek metal chassis made of aluminium alloy or magnesium alloy, the M Series Ultrabook also feature back-lit keyboards.
Robust yet Thin and Light
At less than one inch thick, the slender profile of the Aspire M5 Ultrabook series delivers a minimalist and modern look. The 14-inch Aspire M5-481PT is dressed in an elegant silver cover made of aluminium alloy, while the 15.6-inch Aspire M5-581T non-touch configuration is housed in a dark grey magnesium alloy cover, both of which add to the system’s overall sturdiness. The Aspire M5-481PT is just 4.6 pounds, while the M5-581T is about 5 pounds, keeping the Ultrabook light enough to carry all day. These no-compromise Ultrabooks provide up to 8 hours of computing on a single charge via the PowerSmart long-life battery pack, which provides battery life cycles that are more than three times longer than traditional batteries (1,000 vs. 300 cycles). These batteries also maintain 80 percent capacity after the 1,000 cycle
We are giving away an Acer Aspire M5 Ultrabook worth about 500 Euros. count, which means the battery will last longer, reducing the need to replace it. In addition, advanced thermal technology keeps users comfortable even when the Aspire M5 Ultrabook is placed on a lap.
Instant On and Instant Connect
Featuring the innovative “Acer Green Instant On” and “Acer Always Connect” technologies, users can manage their multimedia and data on all their Ultrabooks at any time, anywhere.
Perfect combination of Portability & Performance
“Many consumers desire the mobility of an Ultrabook, but still require the larger displays, optical drives, all-day battery life and value offered in a more mainstream notebook PC,” said Scott Ledterman, vice president of retail sales, Acer America. “The Aspire M5 series delivers that perfect combination of portability and performance for mainstream consumers, and goes a step further with premium features like touch input.“ SUMMER 2013 | HOLMES PLACE | 49
Sweepstakes
Fitbit Flex
Activity tracker Flex – the wireless activity and sleep tracker by Fitbit is their very first tracker in the shape of an armband. It can directly sync all of its collected data with select iOS and Android smartphones via Bluetooth 4.0. With the free Fitbit app for the iPhone and Android, users can check their stats anywhere and any time and share their success with friends.
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Flex will track steps taken, distances, burned calories and minutes of activity. LED lights on the armband will show the user their current activity level and motivate them to move more. Sleep quality and efficiency are also measured and recorded by Fitbit Flex. With its modern design, the Flex can motivate you to stay active – whether it is at home, at the office, in the gym or on the road. We are giving away 2 Fitbit Flex armbands worth 100 Euros each.
50 | HOLMES PLACE | SUMMER 2013
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P. Jentschura Beauty & Balance Sets
For a regulated acid-base balance P. Jentschura is a leading brand in alkaline body care products and natural, deacified foods. Long lasting health and beauty, athletic performance, and an optimal regeneration largely depend on a regulated acid-base balance. We are giving away 5 “Beauty & Balance” sets featuring the full set of Jentschura’s main products. This includes the aromatic “7x7 Herbal Tea”, the vegetable food “WurzelKraft” that is rich in vital elements, the alkaline-mineral body care salt “MeineBase”, the gluten and lactose free breakfast porridge “MorgenStund’” as well as the savoury “TischleinDeckDich” – the new quinoa-millet meal with vegetables. We are giving away 5 exclusive beauty & balance sets by P. Jentschura worth 100 Euros each.
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 September 30, 2013. There is no right of appeal.
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 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 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 MANAGING DIRECTOR Jeffrey L. King EDITOR-IN-CHIEF Claudia Wiegand Tel.: +49 (0) 30 364 626 22 claudia.wiegand@jlking-publishing.com KEY ACCOUNT MANAGER Elena Kuehnapfel Tel.: +49 (0) 30 531 417 01 elena.kuehnapfel@jlking-publishing.com GRAPHICS & DESIGN Irina Tarnavskaya (Art Director) Artur Kamenir (Photo Editor & Corrections) EDITORIAL STAFF Jake Schuster, Linda Freutel, Elena Brening, Miriam Saltmarshe, Liz Andrews, Yasmin Markert, Anke Illing, David Sonnenberg, Tereza Rak, Natalie Auslaender, Lucie Nováčková, Ortal Ulman, Tatianna Hightower, Ian Turley, Helena Zeman TRANSLATION Claudia Wiegand EDITING & PROOFREADING James Hetherington ONE LIFE AT THE APP STORE Look for “Holmes Place” or “One Life Holmes Place”
COVER PHOTO goodluz/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.
FITNESS | WELLNESS | SPA
www.holmesplace.com
www.holmesplace.com