ONE LIFE
ONE LIFE
Move Well. Eat Well. Feel Well.
Live it WELL
®
Marathon Special The best ways to prepare
Bamboo Fashion All-natural sportswear
10
Top Diets
What does and doesn’t work
The Runiverse Runner‘s essential
!ble IN W a ny valu
Ma follow us on facebook
Spring 2013
prizes!
FEEL BETTER www.holmesplace.com
Editorial
Dear members and friends,
Doron Dickman CEO, Holmes Place Europe
doron.dickman@holmesplace.com
As we look forward to the beautiful weather, outdoor activities, and relaxing holidays that spring heralds, our commitment to our training schedule is not always the first thing on our minds. But it is important to continue the journey to wellness as we near the summer months. While the days lengthen and the wine bars compete for our time, I challenge you to continue your training—set goals for yourself and keep working toward those goals so you can take on the summer with your fittest self possible! As I wrote in our last issue, goal-setting is one of the most important steps we can take as we approach any challenge—whether eating better, focusing on stress-free living, or running a marathon—as I can attest! Setting small goals as stepping stones on the way to your ultimate goal can help keep you motivated with small successes throughout your wellness journey. The Holmes Place Personal Training programs helped me prepare for my goal last year of competing in a triathlon, and running a half-marathon the year before. Whatever your goal may be, Holmes Place can help you achieve it, too. In this edition of One Life magazine, our focus centers on running. Check out our articles to learn how to incorporate running into your Move Well mission and gain inspiration from my story of training for and running a marathon. Be sure to ask any Holmes Place personal trainer if you have questions, or if you simply want advice on how to set and reach your own fitness goals. Nutrition is a necessary consideration for all of us, whether you are a seasoned runner or just starting out (or even if lifting weights or the elliptical is your preferred exercise), so look out for the Eat Well tips throughout this issue, too. Looking ahead to our next issue, I have been working hard with some of our trainers on some new and revolutionary running techniques, which I hope to share with you in the next few months. For all of you who thought you didn‘t enjoy running, or that running is not the activity for you—be prepared to change your perspective forever! Spring is a time of rebirth and renewal and, as it leads into summer, the perfect time to continue—or launch—your mission to Live Well. As ever, my mission is to serve our members and ensure you get the most from your membership. Please do not hesitate to contact me at doron.dickman@holmesplace.com if there is anything I can do to improve your experience.
One life. Live it well spring 2013 | HOLMES PLACE | 3
Contents
8
18
Spring time is running time: How to prepare for a marathon 3
How to make the most of your training 14
Editorial
Holmes Place Greece Special Running Club & some classic races
MOVE WELL
16
Sportswatches
6
10 Fitness Tips to: Move Well
Perfect timing
8
Watch It!
Get ready for beach season
17
The best workout watches
Special: Marathon
Workout tips for runners & interesting marathon facts
18
12
Running the smart way
Top Gear
Apps
20
The best running shoes
Stand Up Paddle
FIBO
Fitness trade show offers new trends and gear
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22
WIN!
The fastest-growing new watersport
23
Running Events Calendar
Global marathons in springtime 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 46 and at www.onelife-mag.com.
Contents
22
Stand up Paddle, the new big watersport trend: How to move across a lake in style
EAT WELL 24
36
The best food for (marathon) runners
A personal chart with motivational quotes and space for monitoring progress
Fitness Tips to: Eat Well
26
Nutrition Column
Pregnancy special: The best tips for the best results!
30
Diet Review
The big ones: comparing 10 top weight-loss programs
32
Slim Faster
SOS tips for a flatter belly in 4 days
33
Detox Juices
Spring smoothie recipes
34
Success Story
How a D端sseldorf Club member lost 47 kilos (and more!) with Metabolic Balance
Health Check
39
45
Sweepstakes Special: Puma & Samsung Win some great prizes!
46
Sweepstakes
VitaminBar
A healthy dose of capsules for shakes to go
FEEL WELL 40
Fitness Tips to: Feel Well
Skin beauty tips for different age groups
42
New @ Holmes Place Shops Must-haves for spring: Bamboo sportswear
44
Dance Flow
New Class Concept @ Berlin Ostkreuz
34 spring 2013 | HOLMES PLACE | 5 SPRING
Move Well
Move Work harder, not longer. Putting in more gym time will simply raise the chances of an injury and the likelihood that you burn out before you reach your goals. Raise the intensity—lift more, run faster—to promote the fat loss that you crave.
2
Cut Time
To account for this increased intensity, cut down on the overall time spent in the gym each session. Get in and get out as quickly and efficiently as possible, leaving with a feeling of satisfaction rather than complete exhaustion.
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3
Chat Less
5
Recover Properly
It’s great to greet your fellow gym-goers—everyone is in there working toward similar goals. However, there is no time to waste if you are serious about reaching your goals. Spending 15 minutes chit-chatting between sets will knock you off your focus and may annoy others.
4
Use the Whole Body
To get your best body ever, you must use all of it. Don’t waste time on curls simply because you’re afraid to get going on squats! Use multi-joint exercises like the deadlift, pull-up, and kettlebell swing to move the most muscles possible. Move more muscle for more results!
Achieving good health and fitness is a constant pursuit, not just something that happens while you are in the gym, and that can mean the occasional fatigue or injury, or just a dip in energy levels. Your system needs time to recover from a workout. Even if your exercise program doesn’t change, adding time and effort into your recovery can yield big results. Spend 10 minutes on the foam roller after each workout and see how much better you feel. Eat a good meal right after your workout to ensure a proper anabolic response as well.
Text: Jake Schuster I Photo: dreamstime
1
Up the Intensity
Well
Move Well
Many of us come out of wintertime with a bit more “insulation” on our bodies than we’d like. Here are 10 ways to get your best body ever this spring!
6
Get Enough Sleep
7
Partner Up
During the daytime, your body spends most of its energy dealing with whatever you throw at it—work, food, dancing, etc.—and sleep is when healing and adaptation occur. A poor sleep schedule will sabotage even the best training program. Set a regular time for rest, block any light from coming into your bedroom, and watch your performance—and results—improve dramatically.
Finding a good practice partner can be one of the best possible developments for your training progression. Having someone hold you accountable makes you more likely to adhere to your program. If you can’t find someone to partner up with, start a competition with your fitness-friends to see who can reach their goals fastest.
8
Track Progress
Having long-term goals with short-term checkpoints is an essential piece of a training program. Write down what you want, when you want it, and what some mid-term measurements will be along the way. Having your goals and progress on paper will give you an honest reading of where you stand at all times!
9
Be Competitive
Entering a competitive event can be a major catalyst. Try something new—running, cycling, rock climbing—it doesn’t matter what! Having an event to work toward gives you a tangible endpoint or goal to focus on.
10
Share Goals
Psychological studies have proved it: The more people you tell about your goals, the more likely you are to achieve them. Why is this? Nobody wants to let down their friends, family, or colleagues. Publicize your mission and watch your motivation increase!
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Marathon Special
Maximize Your Marathon:
5 Specificity-Escaping Training Principles for Runners As a personal trainer at Holmes Place Berlin, Potsdamer Platz, Jake Schuster works with many runners. Here are his tips on how to best prepare for a marathon—or any kind of running.
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1
Marathon Special
R
5 TIPS TO USE
Text: Jake Schuster I Photos: Warren Goldswain, Africa Studio, Kzenon/Fotolia
unning is a sport that is loved or hated, though people often feel both ways at the same time about it. It burns calories, gives the competitor a great sense of accomplishment, and triggers a nearly unparalleled dopamine release. It also causes major chronic stress on joints, isn’t terribly efficient in terms of lypolysis (breaking down lipids for hydrolysis of triglycerides into free fatty acids), and is basically has no anabolic effect. However, many swear by their running habit and use the success of accomplishments in running to spur them on to major life improvements. Because the sport of running does put major chronic stress on the joints and can leave the athlete weak in certain areas of the body, it helps to understand one of the first laws of exercise training. The principle of specificity states that you should train for what you want to do in performance. In other words, if you want to be good at volleyball, then train by playing volleyball. To train for and improve in the long toss event, practice the long toss most of the time instead of jumping rope. In my experience, runners take this principle more seriously than any other athletes. I believe part of this is habit-based, but it is plain to see that runners (and many other endurance athletes as well) ignore another of the primary laws of exercise training: the principle of periodization. The American College of Sports Medicine defines periodization as the process of widely varying a training program at regular intervals to bring about optimal gains in physical performance. In plain English, that means that maximizing results requires constantly changing and evolving one’s training regimen and always training different body parts, different metabolic systems, and different fitness abilities. Strength, Power, Speed, Stamina, Flexibility/Mobility are absolutely crucial to that approach. These principles may seem to contradict each other, but, since running is one of the most chronic, repetitive activities in athletics, dedicated runners absolutely must incorporate both specificity and proper periodization into their training if they are serious about their results.
Here are five of the principles I use with training clients who are runners that you can use in your own program. Try this for yourself and see the results!
Strong Core
Many runners think to themselves, “I’m slim and my stomach looks great, so I’m satisfied with my core.” This is understandable. Core training, however, is essential to athletic performance of any kind and is not just something done to acquire abdominal muscles. It also seems as if the mention of “core training” makes most people think of complex sit-up variations and other flashy exercises you see in the gym. I rarely, if ever, suggest any exercises that involve lying flat on one’s back and doing any kind
Strong Shoulders Running is a totalbody exercise. The arm swing is an essential part of running technique that is often ignored and that often erodes over the course of a long run, because the athlete does
not have a strong shoulder girdle. This causes faster fatigue and costs valuable minutes. Runners don’t need to build cannonball deltoids, but the small muscles of the shoulder, such as the serratus ante-
of crunching. That is not a position that effectively strengthens the core, nor is it a motion that humans naturally (or evolutionarily) perform in athletics. It is essential to put major work into training everything from the pelvic floor up through the shoulder girdle, not just the six-pack muscles. This whole area, also called the “pillar” by many, is important as it connects the limbs and makes whole-body motions become more synergistic. Most runners report feeling more efficient and less fatigued when they strengthen their core.
2
rior, rotator cuff, and trapezius, are very important for their arm swing motion. After doing shoulder training, runners report feeling less tension when they run and better form in their long runs.
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Marathon Special
3 MOBILITY ROCKS!
Flexibility and Mobility It’s difficult to underrate the importance of mobility. I absolutely love mobility, love making athletes more mobile, and love seeing how their performances skyrocket as a result.
What is mobility? To the casual observer, it’s basically flexibility … but running is not yoga and mobility is based on specific scientific principles that improve range of motion and tissue quality. The more motions (think overhead squat with
properly aligned shoulders and hips) a runner can perform, the more the runner can do without risking injury. I consistently see the chronic minor injuries that plague runners disappear when they start doing serious mobility work.
This kind of training is simple and fun, and often becomes a habit for life. Of course, everyone is built differently and should focus on different areas, but there is no doubt that mobility work can improve any athlete.
Proper Nutrition
This should be obvious to anybody who is serious about sports and athletics, but gets overlooked time after time. When you picture Arnold Schwarzenegger, do you think of him lifting weights or cooking dinner?
That’s what I thought … yet the man said in his book that fitness, health, and sport are “at least 80% nutrition as compared to 20% how you train.” I tend to agree with him, and that is why I always recommend that serious runners see a dietician before beginning a training program. It just isn’t as simple as the old adage of “eat tons of carbs for fuel.” I often see runners wolfing down wheat pasta and never taking in protein or good fat, and then wondering why they are always sore
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and tired. To properly fuel a body for endurance training, one must consume large amounts of good fats, the right amount of protein for body weight, and carbohydrates from the right sources— sweet potatoes, quinoa, buckwheat, or rice. Just as important— especially for endurance athletes, who tax their glycogen stores as in few other sports—is the timing of taking in nutrition. Carb back-loading is an excellent principle that brings about great results in runners.
4
Recovery
Serious runners know that it is common to spend quite a bit of time feeling sore, tight, and tired. They often accept this as part of the sport and balance shrugging it off with letting it drag them down and lead them into a string of minor injuries that are often related to one another. Their obsession with running makes them get back in the game before they have fully recovered from those injuries, which only makes things worse. One of the primary goals for training runners is injury prevention. Having to reduce training, change running form, or take time off entirely can be a show-stopper in a runner’s preparation for an event. Whether training for
a 10K, half-, full, or ultra-marathon, all runners should invest significant effort into becoming as injuryproof as possible. Along with flexibility and nutrition, proper recovery is a major part of this process. Nutrient intake, soft tissue work, ample stretching, and proper timing of rest (sleep!) are all pieces of the puzzle here. Runners are often their own worst enemies when it comes to scheduling rest and frequently don’t know when they should take a day off, dial back the pace, or just push on. Being aware of and well-practiced in these methods is essential to remaining injury-free and maximizing performance in running—and endurance sports of any kind.
Glossary: Dopamine: n. A neurotransmitter that makes people feel good. Anabolisim: v. The physical growth of cells in humans through metabolic processes such as up-regulation of glucose. In normalspeak, muscle growth. Lipolysis: n. Fat breakdown.
Run, Baby, Run Marathons are mythic, mighty, and magical. Find out why.
1
The Origin
In the year 490 before Christ, the Greek messenger Pheidippides supposedly ran from Athens to Sparta in just two days, to seek support for Sparta in the fight against the Persians. Over 500 years, this story evolved into the legend of a soldier who ran to Athens after the battle at Marathon and collapsed there, yelling “We won!” before dying.
Text: Jake Schuster I Photo: murika, Photosani/Fotolia
2
Small Beginnings
The first marathon in the Olympic Games took place in 1896 with only 17 runners. Just a year later, the very first Boston Marathon was held with a mere 15 participants. Since then, it has taken place every year without fail. The New York Marathon had its debut only in 1970, with 127 starters. Today, Boston is the world’s oldest marathon event and New York is the biggest—on average, 45,000 runners take part.
3
Toughest Marathon
The “Marathon of the Sands” lasts six days over what equates to 155 miles in about six single marathons. The event takes place in the hot sands of the Sahara desert in Africa; contestants have to carry their food and clothing—only tents and water are provided.
4
Women. And Babies.
Women have only been allowed to participate in marathons since 1972, when Boston first let them in. Since 1984, women can win a marathon gold medal at the Olympics. Some even run while highly pregnant: In 2011, 27-year-old Amber Miller gave birth to her healthy second child just a few hours after crossing the finish line at the Chicago Marathon!
5
Distance
Until the London Olympics of 1908, marathons were 25 miles long (about 40 km). Queen Alexandra asked that it be made longer so her children could watch the runners from their royal nursery. Ever since then, a marathon has been 26.22 miles (42.195 km).
6
Exotic Places
There are marathons on prison grounds, in subterranean mines, and at the North and South Poles. You can participate in a run through Disneyworld in Florida or on the Great Wall of China.
7
A Day’s Work
In 2011, Belgian Stefan Engels ran a marathon a day. In that year, he ran for 15.401 km.
8
Young and Old
The youngest runner ever to successfully compete in the New York Marathon was 8-year-old Wesley Paul, who reached the finish line after 3 hours and 37 seconds in 1977. Even younger was Indian slum kid Budhia Singh, an orphan had run 48 marathons before his fifth birthday. Now he is 9 years old and star of a movie devoted to him: “Marathon Boy.” John A. Kelley took part in the Boston Marathon 61 times, completed it 58 times, and won it twice. The last time was in 1992 at the age of 84! Still a toddler, though, in comparison to the world’s oldest marathon finisher ever: Fauja Singh was already over 100 years old when he crossed the finish line of the 2011 Toronto Marathon at 8 hours, 11 minutes, and 5.9 seconds.
9
Records
The last four official men’s marathon world records since 2003 have all been achieved at the Berlin Marathon, making it the world’s fastest. Patrick Makau Musyoki of Kenya achieved the last record on September 25, 2011, with a time of 2 hours, 3 minutes, and 38 seconds. Local favorite Paula Radcliffe ran the women’s official world best time in the 2003 London Marathon at 2 hours, 15 minutes, and 25 seconds.
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Running Shoes
Jogging is more popular than ever, and even beginners are investing more and more in the right gear. Current shoes are following two big trends: barefoot running and high-tech sneakers.
Runner‘s Corner
The world’s most expensive sneakers: Nike Air Force One ‘So Cals’
A company turned ordinary Nike running shoes into super-prestige objects with an incredible price tag of $50,000 per pair, making them the second-most expensive men’s shoe in the world. Responsible for that high price were 11-carat real Indian diamonds. Oddly enough, the company that offered this genuine bargain in 2007 has since gone out of business.
The most expensive retail sneakers: LeBron X by Nike
Basketball star LeBron James debuted these price-record $315 shoes at the gold medal match of the London Olympics.
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On silent feet A short sneaker history
The first sneakers were made in 1860 in England and the U.S. as cricket shoes with flexible gum soles and linen tops. A noticeably colorful outline on the side just above the sole led to them being called “Plimsolls” (after the man who invented the loading line of ships). The tire company Goodyear actually launched a line of gum shoes as Keds in 1892, but an advertising expert soon renamed them sneakers—because they made so little noise when walking in them that wearers could sneak up on people. James Dean turned them into a lifestyle cult, Adidas into a sporty musthave, the German Greens into a political scandal—and Nike used them to give Michael “Air” Jordan his nickname.
Photo: Warren Goldswain/Fotolia
T
rendy sports come and go, but jogging remains a constant and even continues to grow in popularity. In Germany alone, estimated numbers range from 5 to 20 million regularly active runners, with ever more women among them. Jogging as a trend has even proven resistant to crisis, for the money made in selling running shoes has risen from 321 million Euro in 2008 to an amazing 444 million Euro in 2012, according to the market research institute Sports Tracking Europe. Many just run for movement’s sake and to keep fit in spite of working at an office or sitting in front of a TV or PC all day. Taking part in a marathon is the runner’s ultimate status symbol, though, and is considered a major achievement in all walks of life –as flirtation small-talk or in a job interview. The right shoe is crucial even for beginners. Without well-fitting footwear, running can quickly turn from healthy fitness fun to downright torture. It is no wonder, then, that a runner might invest as much as 200 Euro in the latest model. Good running shoes are a solid investment with many returns— scientific studies have shown that long runs with the wrong shoes have more damaging health effects than wearing high-heels! To prevent this arthritis risk, there are now shoes that emulate the bare foot for a quasi-naked running feeling. And high-tech has moved into the body’s lowest level: Step counters can be integrated the sole of the shoe.
Running Shoes
WI N !
The best new running shoes
1 10 of
Five current top models that will enhance your running
5 12 34
Salomon Sense Mantra
Light-weight but sturdy enough for even the most challenging tracks. Very light training shoe for middle-foot runners looking for natural, comfortable longrun support. www.salomon.de
Reebok
RealFlex Transition 3.0 from Footlocker
Innovative running technology with natural mobility. Supports the natural movement and bend of the foot. Flexible yet sturdy and very versatile, great for different terrains. www.footlocker.de www.reebok.de
Skechers
Mizuno
Puma
Made for speed. A serious minimal running shoe that provides a barefoot experience thanks to its extreme light weight.
Wave technology for middle- and forefoot runners with brand-new support for natural motion sequences. Fast and dynamic; feels like a second skin.
Innovative adaptation features. Adjusts to the foot even in mid-flight! Inspired by the foot’s natural movements for that balanced barefoot feel.
www.mizuno.de
www.puma.de
Gorun 2
www.facebook.de/ skechers.germany. performance www.skechers.de
Wave Evo
Mobium Runner
We are giving away two pairs each of these great new running shoes. Find out more about how to enter the sweepstakes on page 46.
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Running The Holmes Place Running Club in Greece invites you to the birthplace of marathons.
I
like the gods
t all started two years ago—an inspired idea became action, and the Holmes Place Greece Running Club was born. The components that still form its core are the scientific support of its runners-members, the increasing number of benefits through sponsorships, the close personal contact amongst members, and the achievement of members’ goals. The Running Club is not just another service or project for the team; they work for it and they work hard at it. The Running Club is a way of life, and its members are keen to inspire as many people as possible to adopt this way of life. The Running Club team consists of Athanasia Tsoumeleka; Nikos Dimitriadis, M.Sc.; and Aristotelis Georgopoulos, M.Sc. Tsoumeleka was an Olympic Gold Medalist in 20 km walking in the Athens Olympic Games of 2004 and also won first place among the European Youth Women (Poland, 2003). She is a graduate of the University of Athens with a degree in physical education; Certified Group Exercise Leader and Certified Personal Trainer at BOSU Trainer Level I; and RPM Instructor. She has worked with national team athletes on their conditioning, strength training, and rehabilitation programs.
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In its first two years, the Running Club has done a lot, but less than they plan to do in the next year! Their regular activities consist of:
• D eliver weekly or monthly walking
and running programs to members
• P rovide team indoor and outdoor training for members
•O rganizing team participation to
major running races and events in Greece • Organize training camps (two a year) • S upport and sponsoring two to three races (Athens Classic Marathon, Ladies Run, ING Spetses Marathon)
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he Running Club offers three different packages to cover all physical condition levels, needs, and goals. For the beginners who like walking and those who take their first steps in jogging/running, there is “Walk for Health.” Regular runners who want to improve their performance times and compete in several races choose “Run for Life.” The more athletic members with bigger ambitions are covered under “Marathon Pro.” Recently, the Running Club started a “Running Club Open” group for people who are not members of Holmes Place to encourage them in their fitness activities and perhaps to join Holmes Place as well. The Holmes Place Running Club has already twice (2011 and 2012) earned first position in the 10 km Classic Marathon race and third (2011) and second (2012) positions in the 5 km Athens Classic Marathon. It’s become a well-known and respected club in the running community, but equally important is that its runners-members are expressing their satisfaction with both the friendly atmosphere and the coaching services they receive. Running Club members enjoy a full package of extra benefits, such as discounts from sponsors (ASICS shoes and running clothing, HIGH5 nutritional supplements, GARMIN heart-rate monitors, OAKLEY sunglasses, SPORTSBOX travel agency, etc.). During autumn 2012, the Running Club made two dynamic promotions, one as an exhibitor at the Athens Classic Marathon, presenting its services and benefits to more than 20,000 visitors, and as a Wellness Partner in the first Ladies Run, which took place in Astir Palace Hotel in Vouliagmeni and generated TV coverage.
This year’s plans include sponsoring activities at the:
• 3rd
ING Spetses Marathon, with more than 5,000 participants in a three-day event with two running races (26 km and 5 km) for adults and 1 km for children, 2 swimming races (5 km and 2.5 km) and a cycling tour of the island. • 2nd Ladies Run, at which the Running Club will offer stretching exercises to all the participants from 20 Holmes Place Personal Trainers at the end of the race. The Running Club hopes to see you soon at one of its activities!
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WIN!
1of1
Garmin Forerunner 10 Simple and easy
Timeto run Three new sports watches will enhance your training
WIN! Polar GPS RC3
1of1
We are giving away one must-have GPS Sports watch from Polar.
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We are giving away one Garmin Forerunner 10. Further information on these giveaways is on page 46.
Sigma RC 14.11 Small all-rounder
Smart Training
The new RC3 of Polar GPS is the smartest partner for achieving your training goals. When used with its small s3 stride sensor attached to the shoe, it guarantees a precise measurement of speed, distance, and stride length and frequency. The RC3 GPS has everything you need to record your route, speed, and distance. The online training diary illustrates training progress or altitude of the training route.
Every mile matters. Garmin’s Forerunner 10 is a stylishly simple way to capture each one. The Forerunner 10 is a GPS running watch that tracks your distance, speed/pace, and calories. It also identifies your personal records and provides motivation along the way. With the help of Garmin Connect, you can also get training analysis, training plans, and weight management.
WIN!
1of2
The new RC 14.11 from the Sigma family promises accurate heart rate monitoring by ECG during a run. The corresponding R3 transmitter provides detailed data on speed, distance, and heart rate. Up to 99 split times can be recorded with the RC 14.11. The analysis of the data can be done directly with the watch or on a PC. Individual training zone calculation and a calorie counter complete the resources in the Sigma all-rounder. We are giving away two of the soughtafter Sigma RC running computers.
Apps
Appsolute
Fitness
Whether you prefer walking, jogging, or running marathons, apps will make your sporting life that much easier and more enjoyable. Here are our recommendations for the best running apps.
Marathon’s World
Tempo Power 1,79 € IOS
Android
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ééééé
free
ééééé
If you just can’t go running without your favorite songs, this app can help you fine-tune them to your personal running bpm, without ruining how they sound.
There is a big runner’s community out there and, with www.marathonworld. com and this app, you can join it, share your experience and progress, and find training partners.
By Power Music, Inc.
By iTravel Tech
Apps
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10
RockMyRun free
runta s app tic PRO code s
ééééé
Big plus: works with other training apps. RockMyRun will stream dj mixes of rock hits particularly appropriate for running and also save them as favorites. It is free for up to 45-minute runs; anything longer requires an extra charge and subscription.
runtastic PRO Runkeeper
By Rock My World, Inc.
Runmeter GPS PRO ééééé 4,49 € A useful tool for measuring and analyzing your running data, even in its free trial version. You do not have to sign up or pay for any websites, but the pro version adds a great many extra features when purchased in-app, such as tracking the distance you use your gear on. Interval training plans are also supported, although the pause functions do not always work properly. By Abvio Inc.
!
free
ééééé
This intuitive running app is a great training partner. It offers precise tracking of your running routes by GPS, and a wide range of choice in training plans that can be used for marathon prepping. An added plus: It is free. By FitnessKeeper, Inc.
iJoule free
ééééé
A top-class app for improving your habits in small steps, with helpful tips for a healthier lifestyle, body tracking, and useful reminders, such as when to drink the next glass of water.
4.99 €
ééééé
“Runtastic,” from the Austrian developer studio of the same name, can be found on the smartphones of most endurance athletes. For good reason: It offers many valuable features in a clear and easy to use manner, has great GPS features that even work offline, and tracks crossroad paths that many apps fail to follow. Whether used for running, cycling, or a different sport, the Runtastic PRO app is your ideal training partner. It automatically measures important data such as time, distance, and calories used. For motivation, you can share results with friends. Those who want to go the extra mile in data analysis will need to subscribe to a Runtastic website. Great to use on treadmills, and easy to combine with your own music soundtracks. By Runtasti
Text: Claudia Wiegand I Photo: sak111/Fotolia
By iJoule
Instant Heart Rate 0,89 €
ééééé
Heart rate measuring without any extra hardware! The app uses your smartphone’s camera to determine your pulse through your fingertip. Sometimes, this proves a little hard to do, but when it works, it is great for comparing heart rates before and after training. By Azumio
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FIBO
From Bokwa
to Zumba Sentao
11-14 April, koelnmesse, Exhibition Center Cologne
T
rends are made and dreams are born at the FIBO (originally short for Fitness & Bodybuilding) trade show, which is to the fitness industry what Cebit is to computer freaks or IFA is to TV fans: the place to be, with visitors from more than 100 countries. This is where Zumba started its conquest of Europe, and it is no wonder Zumba again features prominently in 2013 with its latest variation, Zumba Sentao, which adds a chair to the dance routine—shades of Liza Minnelli.
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Text: Claudia Wiegand I Photos: FIBO
The world’s biggest sports and fitness trade show is returning to its birthplace of Cologne after 21 years— and lures professional and private visitors with the very latest trends in devices, fashion, and workouts.
FIBO
Find out more at www.fibo.de.
A
highly anticipated FIBO debut is Bokwa, a brand-new cardio group craze coming from L.A. that promises to burn up to 1,200 calories a session. Participants pretend to write numbers and letters on the floor with their toes—the kind of idea you would only get from watching Sesame Street. Combined with highly energetic music and cardio training, and as a group workout, it is sure to bring lots of fun and movement. Other highlights on the stages of the leading international fair for fitness, wellness, and health include Pole Dance and Rebel Yoga in hall 4.2 at FIBOactive, with an interactive Functional Training Park in hall 9. Rebel Yoga icon Tara Styles from New York will demonstrate just how she keeps Jane Fonda fit these days. The cool Pilatesboxing crossover Piloxing introduces a new choreo, and a 300-square-meter Parcours invites visitors to try it out.
Visit us at Stand E/26 in hall 4.2 (FIBOActive).
spring 2013 | HOLMES PLACE | 21
Trends
Stand Up Paddling – a royal pleasure I
t seems as if there’s always something new to try in the world of sports. Now there’s Stand Up Paddle (SUP), a clever mix of surfing and canoeing. All you need is a special kind of surf board (1,80 to 4 m long) on which you can stand upright, and a long paddle for moving yourself along. Anyone who would like to try it can register for a Holmes Place SUP trial day in beautiful Oberrieden in Switzerland. Holmes Place Club Seepark is situated there and, with SUP specialty company Coreban (www.coreban.ch), invites members to a Summer Grill & Chill Day at Lake Zurich to round off a perfect summer day. Watch for announcements of this delightful event, and keep it in mind when winter seems unending!
Holmes Place Oberrieden - Seepark Seestrasse 97 CH - 8942 Oberrieden Switzerland Tel: +41 44 722 5320 Fax: +41 44 722 5325 seepark@holmesplace.ch
22 | HOLMES PLACE | spring 2013
Stand Up Paddling was invented by the Polynesians, who liked to move on the sea near Tahiti, standing in their canoes. In Hawaii, SUP was a privilege of the king and anyone he granted permission to. Later, surfing teachers picked up the practice there to be able to reach their students quickly when needed. Today, one-man rafts made from bamboo are still popular in Asia, where people use paddles instead of sticks. On European inland waters, SUP is still brand-new but growing fast. In fact, it is the currently the fastestgrowing watersport in the world!
Text: Claudia Wiegand I Photos: Promo
Winter was long, cold, and icy, adding to the anticipation for summer. Anyone who craves something new to do when the sun shines has a trendy new watersport to try: Stand Up Paddle.
Text: Claudia Wiegand I Photo: Maridav/Fotolia
Marathon Calendar
In spring, hardly a day goes by without a marathon being run somewhere. Here are some of the most noteworthy that are well worth preparing for at your local club.
Shakespeare Marathon
Darmstädter Knastmarathon (Jail Run)
28-4, Stratford-upon-Avon
www.shakespearemarathon.org.uk
More: 4-14 Vienna, 4-15 Boston, 4-21 Ham-
APRIL
burg, 4-21 London, 4-21 Madrid, 4-28 Kiev, 4-28
5-26, Darmstadt (Germany)
Olympus Marathon 6-30, Dion (Greece)
The downside: You have to run in circles in an actual, active prison. The upside: You are allowed to leave, once the race is over!
About 550 runners will get close to the ancient Greek gods, as they mount the ascent to the home of legends, Mount Olympus, with about 2,800 m in elevation gain and breathtaking views.
www.sv-kiefer-darmstadt.de
www.olympus-marathon.com
MAY
Combine culture with running—explore Shakespeare’s famous English hometown in a 2-lap, undulating race through the surrounding flat countryside.
JUNE
Cool Runnings Cracovia, 4-28 Rock’n’Roll Marathon Madrid,
More: 5-4 Helgoland Isle (Germany), 5-5 Han-
More: 6-1 Stockholm, 6-2 Bad Salzungen
4-28 Manchester
nover, 5-5 Geneva, 5-5 Salzburg, 5-6 Belfast,
(Germany), 6-3 Görlitz (Germany), 6-8 Alten-
5-12 Skopje (Macedonia), 5-12 Prague, 5-18
burg (Germany), 6-8 Mannheim (Germany),
Bad Harzburg (Germany), 5-19 Riga (Latvia),
6-8 Luxemburg, 6-8 Vaduz (Liechtenstein),
5-19 Copenhagen, 5-26 Koblenz (Germany),
6-9 Eifel (Bitburg), 6-9 Duisburg (Germany),
5-26 Edinburgh (Scotland)
6-16 Fehmarn Isle (Germany), 6-16 Bad Segeberg (Germany), 6-16 Caen (France),
Disclaimer: All dates are subject to change, and starting slots may be limited. To be safe, always check the events‘ websites. You can find more European marathon events here: http://www. marathonrunnersdiary.com/races/europe-marathons-list.php
6-22 Night marathon Karlsruhe (Germany), 6-22 Midnight Sun Marathon (Tromsø, Norway), 6-29 Turku (Finnland), 6-29 Graubünden (Switzerland), 6-30 Chamonix (France), 6-30 St. Petersburg
spring 2013 | HOLMES PLACE | 23
Text: Elena Brening I Photos: msk.nina, Giuseppe Porzani/Fotolia
Eat Well
Run lighter, run better
24 | HOLMES PLACE | spring 2013
Eat Well
Nutrition tips for (marathon) runners from Holmes Place expert Elena Brening
1
In general, what is the right nutrition for a marathon runner?
The right nutrition, especially in the preparation phase, is just as critical as the right training when it comes to successfully participating in a marathon. You should take nutrition as seriously as each one of your training sessions. Reward your hard-working body with a healthy and balanced diet to make sure it is optimally provided for. Several portions a day of fresh, unpeeled fruits and vegetables, as well as unprocessed full-grain products like natural rice, whole-grain bread, and noodles, will help provide dietary fibers. Healthy fats from linseed and walnut oil (for cold dishes) or rapeseed oil (for cooking), as well as sea fish, nuts, and avocados, with their high shares of omega 3 and 6 fatty acids, will help your muscles regenerate faster as well as boost your heart and circulation. A balanced protein supply from animal and plant sources, such as pulses, meat, milk, or soya products, should be considered, as well. Your best fuel for the long treks, however, are carbohydrates (glucoses in particular). Our bodies can store these, but only to a certain degree. That is why “body reservoirs” need to be replenished daily—in some sports, even several times a day, to prevent any performance problems. Hobby runners should go with only moderate amounts of carbohydrates from noodles, rice, potatoes, sweets, etc., to avoid gaining weight. Lighter runs better, after all. Only those with higher ambitions, who train harder, longer, and faster,
should resort to a heavy supply of carbs. • In the preparation phase as well as on marathon day, it is advisable to take a “base citrate” compound in the morning and evening. This will supply the body with the most important minerals and helps with its acidbase balance, which is considered crucial for performance.
2
What is best to eat and drink before the start of a race?
The night before Treat yourself to a classic full-grain “pasta party” with fresh vegetables, a small amount of meat, high-quality oils (see above), and fruits the evening before running in a marathon. This combination is ideally suited to replenish the body’s carbohydrate storages, and provides a supply of omega 3 and 6 fatty acids, vitamins, minerals, etc., during and after the run. Breakfast On the morning of a running day, choose a mix of simple and complex carbohydrates. Proven to be well-suited are full-grain products with complex carbohydrates from rye, oat, hulled wheat, etc., combined with fruits or sweet toppings for fast and easy carbs. The body can process fruits and jam or jelly quickly for an immediate energy boost, while more complex carbohydrates are better for providing long-term energy. Avoid high-fat foods, meat, fish, and milk products, because they tend to lie heavily in the stomach and use up too much valuable energy for their long-lasting and more difficult digestive processes. Milk also can clog up the respiratory passages.
Green or black tea, black coffee, or espresso in the morning will stimulate your metabolism. High-quality still waters are also a good choice. You should consume your last solid food no later than two hours before the starting pistol goes off. White-flour products and fruits, such as a ripe banana, are recommended for their simple carbs and high levels of calcium, which provide an immediate energy boost.
3
What is best to eat and drink during the run for a strong finish?
To avoid fatigue and a loss of speed during a marathon run, empty energy reservoirs need to be replenished along the way. Well-suited for that purpose are fruit spritzers (juice mixed with still water) and energy bars, or carbohydrate gels. These are small, easy to carry, and made specifically with the goal of providing easy access to processing carbs. Drink fluids often throughout the race, but only in small amounts at a time, or your stomach will feel queasy. Check out where supply points are along the track beforehand, so you can plan ahead where to go for which drink, and try them out in your training runs. There is only one thing left to say: Ready, set, go—and here’s wishing you success!
spring 2013 | HOLMES PLACE | 25
Pregnancy
Nutrition: The Best for the Best Who could better give advice on what to eat during and after pregnancy than three key members of the Holmes Place nutrition experts team, who are all currently pregnant?!
How many weeks/ months pregnant are you? How do you feel?
I am currently 29 weeks/6 months pregnant with twins. As I entered the third trimester, I noticed that I am slowing down significantly, and I am very hungry!
26 | HOLMES PLACE | spring 2013
I am at 26 weeks, in my sixth month of pregnancy. I feel great. Generally, my energy levels have been good and I have been feeling very happy and positive.
I am now in my 24th week. This is my second pregnancy; my first daughter is now 3 years old. So far, I am doing very well and fortunately have had no problems, other than an occasional bellyache.
Text: Gemma Bischoff, Miriam Saltmarshe, Melanie Klenk I Photos: yanlev, Elenathewise, Grecaud Paul/Fotolia
Eat Well Special
Eat Well Special
The biggest changes for me were stopping drinking caffeinated drinks and only having a special pregnancy herbal tea (I am English; I still needed some tea!). I also stopped having soft, unpasteurized cheeses, as well as smoked salmon and dried meat, due to the listeria risk. Of course, my occasional glass of red wine had to go, but that wasn’t difficult.
I have avoided all foods that may present any danger to my baby, like some cheeses, and ensure that all meat, fish, and eggs are thoroughly cooked (sadly, this means no poached eggs with runny yolks). I am also a big herbal tea drinker, but, due to the lack of research on many herbs, I only drink a special pregnancy herbal blend of nettle tea.
I have gone without anything based on raw milk to avoid a listeria infection. I eat nothing that includes raw eggs; raw or smoked fish; or raw, rare, or medium meat. What I miss the most is air-dried or smoked ham, such as Parma ham. Of course, I completely avoid alcohol, too. Luckily, I do not like coffee or tea too much anyway.
Have you faced any unexpected changes to your diet, such as cravings or nausea? How did you cope with this?
I did not suffer from morning sickness, but did get nausea, all day for about the first three months. This made it really hard for me to know what I wanted to eat. I couldn’t stand the thought of eating chicken, but liked salty foods. I was waking up at 2 a.m. absolutely ravenous for a while and had some plain yoghurt.
I need to eat more often and a greater quantity. I eat three good meals a day along with three balanced snacks (such as nuts with fresh fruit or avocado on rye bread). The only cravings I got were for salty, fatty carbohydrates. This only lasted for three weeks and came with nausea, which I battled with ginger tea.
During both my pregnancies, I suffered from an extreme lack of appetite in the first three months. That was a major stress, given that I was still very hungry, but there were hardly any foods I felt like eating, especially milk and eggs. What I did crave were products from white flour, which I normally hardly ever have.
Do you take any nutritional supplements? If so, what for?
Yes. I have taken a prenatal multivitamin throughout. I am also taking additional supplements, partly due to the higher requirements of a twins pregnancy. I take additional folic acid, omega 3 (EPA & DHA, from a non-fish liver source), and vitamin D3 die to limited sun exposure in winter. Lastly, my doctor prescribed magnesium supplements because I was experiencing irregular heartbeats.
I took some beetroot extract, which among other things is a good source of food-form iron (an important mineral during pregnancy). And an omega 3 fish oil formula, which has higher levels of DHA (a type of fatty acid) that has been shown to be essential for the development of the baby’s brain. When I stopped taking them, I noticed my memory got a lot worse, so it sseems to help Moms, too.
NOTE
What are the main dietary changes you deliberately made?
Please note—these are personal prescriptions for supplements. Talk to your doctor and your nutritionist before taking any additional supplements.
Melanie: Yes, I regularly take a special pregnancy multivitamin. Since the second trimester, this also includes fatty acid DHA. It is hard to receive a full supply of DHA through normal nutrition.
spring 2013 | HOLMES PLACE | 27
Many women worry about losing weight after pregnancy. How do you feel about this?
So far, at six months pregnant, I have gained 13 kg. Having said that, losing the weight is truly the last thing on my mind right now! When the babies are born, I will continue my healthy eating regimen—and let’s not forget that breastfeeding is an amazing way to burn calories! Feeding a single baby uses around 500 Kcal/day.
I am not worried about this. I am an active person and know that I will be able to integrate a training program back into my life to tone my body. Since becoming pregnant, I have put on 9 kg, which feels like quite a lot, but is not a worrying amount. After the birth, I also plan on breastfeeding, which, in itself, will help me burn calories and lose weight.
During my first pregnancy, I gained about 12 kg, which only took a few weeks to lose again with healthy food, light sports, and breastfeeding. A crash diet right after giving birth can harm both the baby and the mother. Any mama can reach her initial weight again in a reasonable time frame with healthy nutrition, light sports, and possibly breastfeeding.
Have you learned anything new about nutrition since being pregnant?
Yes! Mainly in relation to the new recommendations for supplements, and I have learnt a lot about multiple pregnancies. Having twins is nothing like having one baby, and there is very little research out there on multiple pregnancies and nutrition.
How important it is to maintain a balanced way of eating. Pregnancy is not an excuse to eat badly. This doesn’t mean that I eat perfectly, but I aim to get the foundation right. I am nourishing my body with what it needs, so I can enjoy that one piece of chocolate, too.
I have learned not to underestimate the effects of herbs. Some herbs, in high concentration, such as oils, can cause contractions and should be avoided. As for breastfeeding, some herbs can stimulate and others, such as peppermint, can reduce milk production.
Are you still exercising? If so, what are you doing?
I have been working out regularly up to the 30th week of pregnancy with a fantastic personal trainer in our Zürich club, Wolfgang Kleinholz. This has helped me to maintain my muscle tone and keep amazingly mobile even given the size of my stomach!
I have maintained my exercise routine while pregnant, with two weekly sessions at the gym and one session of pregnancy yoga or Pilates. However, I do listen to my body and, if I feel too tired, I will not push myself to do all of these sessions.
Yes, in the early stages of pregnancy, I worked with a personal trainer, which is perfect as they are trained to know how to work-out when pregnant. At the moment I prefer yoga and Pilates. Next month, I will join a class of Pilates for pregnant women.
What is your top pregnancy tip (e.g., your favorite food and the nutritional benefit from it)?
Listen to your body! With a twin pregnancy, you experience more fatigue and extreme symptoms. Regarding nutrition, you really don’t need to “eat for 3”! An additional 600–800 kcal/day is adequate, with a varied protein intake, key vitamins and minerals.
Be informed! Read up on nutrition during pregnancy to ensure you can best support your baby and yourself. This has allowed me to relax, which I feel is also very important. I am eating really well and exercising, but am not pushing myself too hard.
Apples and nuts! Apples are rich in vitamins, minerals, and dietary fibers and they are available fresh all year long. Nuts have valuable amino acids, are rich in polyunsaturated fats, and are easy to always carry with you in your handbag.
28 | HOLMES PLACE | spring 2013
Text: Gemma Bischoff, Miriam Saltmarshe, Melanie Klenk I Photos: yanlev, koya979/Fotolia
Eat Well Special
FEEL BETTER www.holmesplace.com
The good, the bad, and Name
What you eat
What is it supposed to accomplish?
Advantages
Disadvantages
Atkins Diet
Almost no carbohydrates. During the first phase, you only eat meat, eggs, and a maximum of 20 g carbohydrates from vegetables. Once you reach your desired weight, 90 g of carbohydrates a day are allowed. Sugar and white flour products remain taboo.
Almost completely avoiding carbohydrates is supposed to keep the insulin level from rising too much, which is a prerequisite for tackling stored fat. Also promises to prevent ravenous hunger attacks.
No limitations; filling, low-vitamin foods like white flour products get dropped.
A lot of high-fat food can cause dislike. Too one-sided; overall, not suited for long-term use.
Logi Method
A lot of proteins: low-fat meat, milk products, fish, eggs, nuts, pulses. Fullgrain products. Potatoes, noodles, white flour products in moderation. Fruit and vegetables with low carbohydrate levels. High-quality fats from items like olive and rapeseed oil.
The goals are low blood sugar and insulin levels, which help burn fat. Protein-rich and carbohydrate-poor foods will keep you feeling well-fed.
Very suitable for daily use, rich in variety, good nutrient supply with large amounts of fruits and vegetables, highquality fats.
Hardly any, but it does take some patience as results are slow to materialize.
Start out with 2 or 3 days of soup only, followed by a week of highprotein and low-fat, low-carbohydrate foods. Limit of 1,000 kcals a day. After that, nutrition with a low glycemic index.
The theory is that a high insulin output prevents any burning of fat reserves. A low “Glyx” will keep the blood sugar level even and prevent ravenous hunger attacks.
Rich in variety, full-fledged, with permanent potential. A low Glyx and a lot of protein can help prevent a yo-yo effect.
Knowing the Glyx for every kind of food or finding it out can be time-intensive and complicated.
Slim While Sleeping
In the morning, only herbal proteins are allowed, but carbohydrates are fine, even from bread and jam. At night, the very opposite: Noodles, potatoes, and bread are taboo. Proteins are combined with vegetables. Three meals a day. No snacks! For lunch, you can have a mixed diet. Overall, this program is very low-fat.
Protein-rich, low-carbohydrate dinners are supposed to kickstart the burning of fat reserves. The break periods between the different meals are to increase the natural burning of fat and avoid a high output of insulin.
Apt for everyday usage with room for personal preference at lunch. Potential for permanent weight loss and control.
Just cutting snacks has not been proven to have the effect of burning off fat.
Metabolic Balance
3 meals a day. Each starts with proteins from meat or milk products. Very little fat and carbohydrates, supplemented by fruits and vegetables with a low glycemic index. Nutrition choices and amounts are determined by a blood panel analysis.
With the help of blood values, the body’s chemistry is brought into balance with nutrition chemistry. A precise list of foods based on that analysis, as well as the long breaks in-between meals, will help keep insulin levels low and burn fat.
The strongly caloriereduced diet will lead to fast results, which furthers motivation. Suitable for permanent use, as well.
Hardly any, but requires a high degree of self-discipline in the starting phases (about the first 2 weeks).
Glyx Diet
Text: I Photos: msk.nina, M.studio, Africa Studio/Fotolia
What you need to know about 10 popular diets
nd the worthwhile: Name
What you eat
What is it supposed to accomplish?
Advantages
Disadvantages
Weight Watchers
Everything is allowed, but in moderation! Different foods are judged by points. Fruits and vegetables have no points. You may combine as you like, until you reach a certain point score. Added to that are highcalcium milk products twice a day.
This targets an energy deficit, which is supposed to enable a weight loss of about 1 kg a week. Single and group meetings provide education and increase long-term motivation.
Targets a long-term change of eating habits. Balanced and varied, thus suited for long-term use.
Group meetings may deter some people from making the most of the plan.
Brigitte Diet
No more than 1,200 to 1,400 kcal a day maximum, spread over 3 meals with a lot of volume and little energy. On the whole, a low-fat mixed diet with a slightly increased share of proteins. Have at least a 4-hour break between meals.
A reduced output of insulin because of the low-carbohydrate dinner is supposed to help burn fat. The long breaks in-between meals will help burn fat, as well. Lots of protein and a high volume of food intake are supposed to make you feel sated.
Promotes an optimization of eating habits with room for individual likes. Fullfledged and rich in nutrients.
Fit for Fun Diet
Here, too, the glycemic index matters: carbohydrates, fruits, and vegetables spread over five meals a day, plus the right (unsaturated) fats from fish and nuts. Add to that some low-fat meat, a few milk products, and pulses.
Nutrition, movement, and relaxation are what count. Lots of dietary fibers and protein are supposed to keep the insulin level low and increase saturation. The goal is a sustainable loss of weight.
Tasty food choices, combined with more movement, help bring about a longterm change.
Slow loss of weight; takes patience.
Low Fat 30
At most, 30% of daily calories may come from fats. Some kinds of cheese and coldcuts must be avoided. Fruits and vegetables 5 times a day, plus carbohydrates from bread, rice, noodles, and potatoes are allowed as side dishes.
Promises a calorie deficit without feeling hungry by calculating the fat calories of each food and meal.
Recipe recommendations make a full-fledged and nutrient-rich nutrition possible.
Very elaborate and not fully thought through in blaming fats as the only factors in weight gain. Limited in taste.
Volumetrics
Foods with a low- energy density, but maximum: water-rich fruits and vegetables, a lot of dietary fibers, low-fat, protein-rich. In the evenings, few carbohydrates.
The sheer volume of the allowed foods plus protein is supposed to help you feel sated. No carbohydrates at night is supposed to help burn fat.
Practical tips. Nothing is forbidden. Varied and balanced, with permanent potential.
The amount of protein may be too low for some.
Not suited for anyone who does not like cooking or living by a plan.
spring 2013 | HOLMES PLACE | 31
Eat Well
Get a Flat Belly
in Four Days An SOS short-term solution
F
or a flat belly in the short term, the solution is endurance training (particularly jogging), which helps you burn fat without building muscle. Belly muscle training logically builds up muscle mass beneath the belly fat, which can make the abdomen look even bigger. In the long term, power endurance training does make sense, as only trained, defined muscle will look fit and beautiful.
For your belly to look good, you should eat in moderation—a stuffed belly just cannot be flat!
32 | HOLMES PLACE | spring 2013
Follow these tips for four days and see noticeable progress toward a flatter stomach: • No “light” products (sweeteners
cause gas) • Nothing hot (causes gas) • Only a little salt (bloats) • Less coffee (causes gas and stimulates movement of the bowels) • Lots of still (non-carbonated) water (for bowel hygiene) • No chewing gum (fills the belly with air) • Avoid any gas-causing drinks, such as: - Carbonated water - Lemonades - Beer - Sparkling wine
• Avoid any foods that cause gas,
such as: - Pulses (white and brown beans, peas, lentils) - Raw fruit and vegetables (especially celery, raw carrots, bell peppers) - onions - leeks - garlic - a sparagus - anything cabbage, including sauerkraut - unripe (hard) fruits - b read made from sour dough - muesli
Eat Well
Spring Cleaning for the Body Here are two recipes for juices that help to cleanse the body and support the detoxification of toxins. Many of these nutrients are also great for the immune system. Juicing fruits and vegetables is a fantastic way to get an injection of vitamins, minerals and phyto- (plant) nutrients into your body. These are easily absorbed (juicing helps to pre-digest nutrients for you) and help ensure that you get your six to eight portions of fresh vegetables and fruits per day.
Green Detox Juice
Text: Miriam Saltmarshe I Photos: auremar, vanillaechoes, MUNCH!/Fotolia
Ingredients: 1/2 bunch spinach 1 handful watercress 1/2 lemon, peeled 1 celery stalk 2 apples 2.5 cm piece of ginger
Wash everything and juice all ingredients into a glass. Serve immediately.
Beetroot, Carrot, Apple, and Ginger Juice Ingredients: 2 medium-sized beetroots, cut into wedges 1/2 lemon, peeled 2 large carrots 1 large apple, cut into wedges 2.5 cm piece of ginger
Wash everything thoroughly (peel nonorganic vegetables). Juice everything into a glass, stir before drinking, and serve immediately.
spring 2013 | HOLMES PLACE | 33
Success Story
“I eat and eat,
and still lose weight!”
In the past, Martina S. (Tina) had desperately tried to lose weight. In spite of seeming to do enough exercise and activity, she did not see any improvement. In fact, her weight kept going up! When a year began that would see her father celebrating a milestone birthday with a big party, Martina decided to take that as a target date and try out the new Metabolic Balance program at Düsseldorf’s Holmes Place Auszuprobieren—with individual nutrition advice, no snacks, and three meals a day (see page 30 for more info). Tina’s initial weight in February 2012 was 136 kg; by October, she wanted to be under 90 kg. It is important to have a clear and realistic goal for weight loss, and 47 kg in eight months seemed almost too am-
befor
after
Martina In February 2012, Martina wore European clothes in size 54, and in February 2013, size 40. bitious. But Martina, who before had hardly paid any attention to her nutrition, managed to achieve not only that goal, but even more: A year later,
she now weighs 56 kg less; her body fat share dropped from 54.7% to 38.6%, and her stomach is 35 cm slimmer! Instead of an outfit in European size 54, she was able to wear a beautiful outfit in size 44 for her father’s special day in October, and now even fits in slim size 40!
Martina: “I am feeling wonderful, and my father’s birthday was a huge success! He was beaming with happiness, and some of my relatives at first did not even recognize me,” Tina said. “What matters a great deal to me, however, is that, after five years, I can finally live without the painkillers I had to take for my back and knee problems. All blood values are okay now. This is a new stage of life for me, with a whole new quality of living. I am very happy with all the coaching—thank you very much!“
If you have any questions or are interested in trying out the Metabolic Balance program, just give us a call and make an appointment for an informational talk with the nutrition team of your club. The next Holmes Place success story could be yours! Martina and many others have shown that anything is possible. As a welcome gift, you can save 10% when signing up with the coupon below.
34 | HOLMES PLACE | spring 2013
Text: Leyla Kamps, Nutrition expert at German Holmes Place Düsseldorf, Provinzialplatz I Photos: HaywireMedia, seralex, viperagp/Fotolia
In Düsseldorf, Holmes Place member Martina signed up for a Metabolic Balance program and lost 47 kg in just eight months!
Success Story
Data Weight (in kg)
01.02
02.03
30.03
21.04
27.07
07.09
16.01.2013
136
129.7
122.3
118
103
96
90.1
Height (in cm)
173
173
173
173
173
173
Waist (in cm)
142
144
135
122
119
116
107
Hip (in cm)
145
144
137
139
123
119
113.5
Thigh (in cm)
77.5
76
74
70.5
67
65
61.5
54.7%
50.7%
48.7%
49%
41.8%
41.1
38.6%
45.5
43.4
40.9
39.5
34.4
32
30.1
Body fat percentage BMI
Leyla Kamps
Nutrition expert at German Holmes Place Düsseldorf, Provinzialplatz
What were you doing wrong before trying Metabolic Balance at Holmes Place? Martina: I was eating without any regularity—sometimes just once a day— and too many sweets. At times, I was not doing any exercise, working too much, and generally not taking care of myself. Which diets did you try? Martina: Mainly Weight Watchers. How did you find out about Metabolic Balance? Martina: At Holmes Place, I noticed an information brochure. Why was your father’s birthday the goal? Martina: Because my father was planning a huge party, and I would have ended up feeling ashamed of my weight, again, rather than enjoying it. Was the change in eating habits hard for you? Martina: Yes, but only in the beginning. Eating three times a day, every five hours with regularity, was a challenge for me. In the beginning, I only ate because it was time to do so, rather than because I felt hungry. The strange thing was that it worked: I was eating and eating, and still losing weight! The hardest part was the time it took to pre-cook the meals for a whole week. Thankfully, my mother helps me with that.
10% off Metabolic Balance!
Martina 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 good until June 30, 2013.
Eat Well
Monitor Your Health 36 | HOLMES PLACE | spring 2013
Text: Elena Brening I Photos: Leonid & Anna Dedukh/Fotolia
Use these tools to assess your body composition and monitor your diet.
WEIGHT
MEN
LADIES Overfat
Obese
WEIGHT
18 - 39
less than 68 kg
68 kg - 95 kg
95 kg and up
2,7 kg
3,3 kg
3,7 kg
50 kg - 75 kg 2,4 kg
- 5968 kg less 40 than
75 kg and up 2,9 kg
95 kg and up
3,3 kg
3,7 kg
MUSCLE:0%
10%
Obese
4
2,9 kg Obese
Overfat
68 kg - 95 kg
2,7 kg
60 - 99
40%
2,4 kg Healthy
Over
75 kg and up
1,95 kg Underfat
1,95 kg MEN
MEN
Healthy
50 kg - 75 kg
Age
less than 50 kg
LADIES
Healthy
Under
less than 50 kg
FAT
BONE MASS:
Underfat
Eat Well 7
7
8
20%
MUSCLE MASS represents fat INDEX
low 40%
30%
represents fat
MUSCLE MASS INDEX
highrepresents mu
represents muscle
n
18.5 n RATING: 18.5 Underweight Underweight Healthy weight
8 9
low
BMI:METABOLIC AGE: PHYSIQUE
6
Underfat
MUSCLE: BMI:
5
n 25 Healthy weight Overweight
n 25n 30 Overweight
3
Obese
WAISThigh TO HIP RATIO:
WAIST TO HIP RATIO:
WAIST-HIP RATIO CHART FOR LADIES Obese WAIST-HIP RATIO CHART FOR LADIES 0.67 0.70 0.72 0.75 0.77 0.80 0.82 0.85 0.87 0.90 0.92 0.95 0.97 1.00 Overfat 0.67 0.70 0.72 0.75 0.77 0.80 0.82 0.85 0.87 0.90 0.92 0.95 0.97 1.00 1.02 WHR 1 2
1.02
3
WAIST-HIP RATIO CHART FOR MEN WAIST-HIP RATIO CHART FOR MEN 0.80 0.82 0.85 0.87 0.90 0.92 0.95 0.97 1.00 1.02 1.05 1.07 1.10 1.12 1.15 WHR 0.80 0.82 0.85 0.87 0.90 0.92 0.95 0.97 1.00 1.02 1.05 1.07 1.10 1.12 1.15 WHR
23.5 24.5 25.0 26.0 27.0 28.0 28.5 30.0 30.5 31.5 32.0 33.0 34.0 35.0 36.0 28.0 28.5 30.0 30.5 31.5 32.0 33.0 34.0 35.0 36.0 37.0 37.5 38.5 39.5 40.5 26.0 27.0 28.0 28.5 30.0 30.5 31.5 32.0 33.0 34.0 35.0 36.0 32.0 33.0 34.0 35.0 36.0 37.0 37.5 38.5 39.5 40.5 35 23.5 24.5 25.035 35 28.0 28.5 30.0 30.5 31.535
28.0 32.5 29.033.5 29.534.0 30.535.0 31.5 31.5 38.0 32.539.0 33.039.5 34.040.5 35.0 36.0 37.0 38.0 39.0 39.5 40.5 41.5 27.024.0 28.025.0 29.0 26.0 29.5 27.0 30.5 31.5 36.032.5 37.033.5 34.0 35.0 36.0 37.036 29.0 29.5 30.5 31.5 32.536 33.029.0 34.0 29.5 35.0 30.5 36.0 37.0 41.5 36 24.0 25.0 26.036
FAT %
28.5 33.5 29.534.0 30.535.0 31.536.0 32.5 32.5 39.0 33.540.0 34.040.5 35.041.5 36.0 37.0 38.0 39.0 40.0 40.5 41.5 42.5 28.025.0 28.526.0 29.5 27.0 30.5 28.0 31.5 32.5 37.033.5 38.034.0 35.0 36.0 37.0 38.037 29.5 30.5 31.5 32.5 33.537 34.029.5 35.0 30.5 36.0 31.5 37.0 38.0 42.5 37 25.0 26.0 27.037
Healthy
28.525.5 29.526.5 30.5 27.5 31.0 28.5 32.0 33.0 38.034.0 39.035.0 36.0 37.0 38.0 39.038 30.5 31.0 32.0 33.0 34.038 35.030.5 36.0 31.0 37.0 32.0 38.0 39.0 43.5 38 25.5 26.5 27.538 29.5 34.0 30.535.0 31.036.0 32.037.0 33.0 33.0 40.0 34.041.0 35.042.0 36.043.0 37.0 38.0 39.0 40.0 41.0 42.0 43.0 43.5
Waist-Hip Ratio
29.526.0 30.027.5 31.0 28.5 32.0 29.5 33.0 34.0 40.036.0 37.0 36.031.0 37.0 32.0 38.0 33.0 39.0 40.0 45.0 39 26.0 27.5 28.539 4 34.039.035.0 5 38.0 39.0 40.0639 31.0 32.0 33.0 34.0 35.039 30.0 35.0 31.036.0 32.037.0 33.038.0 34.0 41.0 35.042.0 36.043.0 37.044.0 38.0 39.0 40.0 41.0 42.0 43.0 44.0 45.0
95 kg and up 3,7 kg
nderweight
43 29.0 30.0 31.5 32.5 33.5 34.5 35.5 36.5 37.5 38.5 40.0 41.0 42.0 43.0 44.0
43 34.5 35.5 36.5 37.5 38.5 39.5 41.0 42.0 43.0 44.0 45.0 46.0 47.0 48.0 49.0
44 29.5 31.0 32.0 33.0 34.0 35.0 36.5 37.5 38.5 39.5 41.0 42.0 43.0 44.0 45.0
44 35.0 36.0 37.5 38.5 39.5 40.5 42.0 43.0 44.0 45.0 46.0 47.0 48.5 49.5 50.5
45 30.0 31.5 32.5 34.0 35.0 36.0 37.0 38.5 39.5 40.5 41.5 43.0 44.0 45.0 46.0
45 36.0 37.0 38.5 39.5 40.5 41.5 43.0 44.0 45.0 46.0 47.5 48.5 49.5 50.5 52.0
33.5 34.5 35.5 38.0 helps 39.0 40.0you 41.0 42.0 43.0 44.0 45.0 46.0 47.0 48.0 42portant tool37.0 that determine
43 29.0 30.0 31.5 32.5 33.5 34.5 35.5 36.57 37.5 38.5 40.0 41.0 8 42.0 43.0 44.09
overall People with 34.5 35.5 36.5 37.5health 38.5 39.5 risk. 41.0 42.0 43.0 44.0 45.0 46.0 47.0 48.0 49.0 43your
greater risk of lifestyle-related issues such as heart disease and diabetes 40.5 49.5 41.5 42.552.0 43.553.0 45.0 46.0 47.0 48.5 49.5 42.546 43.537.0 44.5 38.0 46.0 39.0 47.0 48.0 54.0 than those with 51.0 weight around their 37.5 39.0 40.0 41.0 42.5 43.5 44.5 46.0 47.0 48.0mea49.5 51.0 43.047 44.5 45.5 47.0 48.0 49.5 50.5 52.0 53.0 54.0 55.0 hips. This is a simple and useful 38.5 39.5 41.0 42.0 43.0 44.5 45.5 47.0 48.0 49.5 50.5 52.0 48sureWAIST of fat distribution.
30.0 31.5 32.5 34.0 35.0 36.0 37.0 38.545.0 39.5 40.5 41.5 43.0 44.0 45.0 46.0 36.0 37.0 38.5 39.5 40.5 41.5 43.0 44.0 45.0 46.0 47.5 48.5 49.5 50.5 52.0 34.5 36.0 37.0 38.0 39.0 40.5 41.5 42.5 43.5MUSCLE 46.0 47.0MASS 39.0 40.5 41.545 42.5 43.5 45.0 46.0 47.0 48.5 49.5 50.5 51.5 53.0 46 31.0 32.0 33.045 46 37.0 38.0high low
INDEX
36.0 42.5 37.043.5 38.044.5 39.046.0 40.5 35.031.0 36.532.0 37.5 33.0 38.5 34.5 40.0 41.0 47.041.5 48.042.5 43.5 45.0 46.0 47.047 37.5 39.0 40.0 41.0 47 31.5 33.0 34.046
represents fat
represents muscle
36.5 43.0 37.544.5 38.545.5 40.047.0 41.0 36.031.5 37.033.0 38.5 34.0 39.5 35.0 41.0 42.0 48.042.5 49.043.5 44.5 46.0 47.0 48.048 38.5 39.5 41.0 42.0 48 32.0 33.5 35.047
36.532.0 38.033.5 39.0 35.0 40.5 36.0 41.5 43.0 49.043.0 50.044.5 45.5 47.0 48.0 49.0 49 33.0 34.5 35.548 37.0 44.0 38.545.5 39.546.5 41.048.0 42.0 measurement in inch 37.533.0 38.534.5 40.0 35.5 41.0 36.5 42.5 43.5 45.0 46.0 47.5 48.5 50.0 51.045.5 46.5 48.0 49.0 50.0 50 33.5 35.0 36.049 38.0 39.0 40.5 41.5 43.0 44.0 WAIST in inch n n n LOW HEALTH RISKmeasurement MODERATE RISK HIGH HEALTH RISK Take this test to find out if you WAIST 18.5 30 37.5 38.5 40.0 41.0 42.525 43.5 45.0 46.0 47.5 48.5 50.0 51.0 measurement in 50 inch 33.5 35.0 36.0
Healthy weight measurement in inches
Overweight WAIST
measurement in inch www.holmesplace.com
Obese
www.holmesplace.com WAIST-HIP RATIO CHART FOR MEN WHR
0.80 0.82 0.85 0.87 0.90 0.92 0.95 0.97 1.00 1.02 1.05 1.07 1.10 1.12 1.15
36 29.0 29.5 30.5 31.5 32.5 33.0 34.0 35.0 36.0 37.0 38.0 39.0 39.5 40.5 41.5
0 36.0 37.0 38.0
37 29.5 30.5 31.5 32.5 33.5 34.0 35.0 36.0 37.0 38.0 39.0 40.0 40.5 41.5 42.5
0 37.0 38.0 39.0
38 30.5 31.0 32.0 33.0 34.0 35.0 36.0 37.0 38.0 39.0 40.0 41.0 42.0 43.0 43.5
0 38.0 39.0 40.0
39 31.0 32.0 33.0 34.0 35.0 36.0 37.0 38.0 39.0 40.0 41.0 42.0 43.0 44.0 45.0
0 39.0 40.0 41.0
40 32.0 33.0 34.0 35.0 36.0 37.0 38.0 39.0 40.0 41.0 42.0 43.0 44.0 45.0 46.0
HIPS
0 35.0 36.0 37.0
WHR
41 33.0 34.0 35.0 36.0 37.0 38.0 39.0 40.0 41.0 42.0 43.0 44.0 45.0 46.0 47.0
0 41.0 42.0 43.0
42 33.5 34.5 35.5 37.0 38.0 39.0 40.0 41.0 42.0 43.0 44.0 45.0 46.0 47.0 48.0
0 42.0 43.0 44.0
43 34.5 35.5 36.5 37.5 38.5 39.5 41.0 42.0 43.0 44.0 45.0 46.0 47.0 48.0 49.0
0 43.0 44.0 45.0
44 35.0 36.0 37.5 38.5 39.5 40.5 42.0 43.0 44.0 45.0 46.0 47.0 48.5 49.5 50.5
0 44.0 45.0 46.0
45 36.0 37.0 38.5 39.5 40.5 41.5 43.0 44.0 45.0 46.0 47.5 48.5 49.5 50.5 52.0
5 45.0 46.0 47.0
46 37.0 38.0 39.0 40.5 41.5 42.5 43.5 45.0 46.0 47.0 48.5 49.5 50.5 51.5 53.0
5 46.0 47.0 48.0
47 37.5 39.0 40.0 41.0 42.5 43.5 44.5 46.0 47.0 48.0 49.5 51.0 52.0 53.0 54.0
5 48.0 49.0 50.0
weight their are 35.0 36.0 37.5 38.5around 39.5 40.5 42.0 43.0waist 44.0 45.0 46.0at 47.0 48.5 49.5 50.5 44more
44 29.5 31.0 32.0 33.0 34.0 35.0 36.5 37.5 38.5 39.5 41.0 42.0 43.0 44.0 45.0
35 28.0 28.5 30.0 30.5 31.5 32.0 33.0 34.0 35.0 36.0 37.0 37.5 38.5 39.5 40.5
5 47.0 48.0 49.0
33.0 34.0 35.0 36.0 37.0 ratio 38.0 39.0(WHR) 40.0 41.0is42.0 44.0 45.0 46.0 47.0 41Your waist-to-hip an43.0 im-
42 33.5 34.5 35.5 37.0 38.0 39.0 40.0 41.0 42.0 43.0 44.0 45.0 46.0 47.0 48.0
42 28.0 29.5 30.5 31.5 32.5 33.5 34.5 35.5 37.0 38.0 39.0 40.0 41.0 42.0 43.0
0 34.0 35.0 36.0
0 40.0 41.0 42.0
HIPS
41 27.5 28.5 30.0 31.0 32.0 33.0 34.0 35.0 36.0 37.0 38.0 39.0 40.0 41.0 42.0
34.5 35.5 37.0 38.0 39.0 40.0 41.0 42.0 43.0 42 28.0 29.5 30.5 31.5 32.5 33.5 Underfat
ADIES
5 0.97 1.00 1.02
HIPS
HIPS
2,9 kg
HIPS
75 kg and up
30.0 31.0 32.0 33.0 34.0 35.0 36.0 37.0 38.0 39.0 40.0 41.0 37.0 38.0 39.0 40.0 41.0 42.0 43.0 44.0 45.0 46.0 40 27.0 28.0 29.040 27.0 28.0 29.0 30.0 31.0 32.0 33.0 34.0 35.0 36.0 37.0 38.0 39.0 40.0 41.040 32.0 33.0 34.0 35.0 36.040 32.0 33.0 34.0 35.0 36.0 37.0 38.0 39.0 40.0 41.0 42.0 43.0 44.0 45.0 46.0 41 27.5 28.5 30.0 31.0 32.0 33.0 34.0 35.0 36.0 37.0 38.0 39.0 40.0 41.0 42.0 41 33.0 34.0 35.0 36.0 37.0 38.0 39.0 40.0 41.0 42.0 43.0 44.0 45.0 46.0 47.0
Use a measuring tape to check waist and hip measurements. your hip circumference at • Measure its widest part. • Measure your waist circumference at the belly button or just above it. Find your hip measurement at the left side of the chart (in gray). Then find your waist inside the chart on the same row as your hip measurement. Are you in the green, yellow, orange, or red zone? Your WHR is at the top of the column where you find your weight.
WAIST MODERATE RISK
HIGH HEALTH RISK
one life. live it well.
53.0 54.0 55.0
one life. live it well.
5 48.5 50.0 51.0
LOW HEALTH RISK
52.0 53.0 54.0
have a healthy waistline. LOW HEALTH RISK MODERATE RISK HIGH HEALTH RISK
48 38.5 39.5 41.0 42.0 43.0 44.5 45.5 47.0 48.0 49.5 50.5 52.0 53.0 54.0 55.0 measurement in inches measurement in inch
50.5 51.5 53.0
spring 2013 | HOLMES PLACE | 37
one life.
Eat Well
Monitor Your Food Intake TIME
Complete this five-day food diary. Are you eating more than you thought? How many vegetables are you having per day? How much water are you drinking? These details can highlight important areas in your daily diet that need improvement.
HUNGER SCORE
Place?
0 is low, 4 is high
Home, restaurant, or car?
WHAT EATEN & HOW MUCH
HOW DID YOU FEEL AFTERWARD? 4 = full / ate too much 3 = good / satisfied 2 = okay 1 = not enough 0 = still hungry
BREAKFAST
MID-MORNING
LUNCH
MID-AFTERNOON
DINNER
EVENING
The body mass index, or BMI, is a means for measuring body fat by calculating a ratio of height to weight. The basic formula is calculated by dividing your height in meters squared into your weight in kilograms. Using this measurement alongside your hip-to-waist calculation will provide you with a more accurate picture of whether you are at a healthy weight. WEIGHT
lbs 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 kgs 45.5 47.7 50.0 52.3 54.5 56.8 59.1 61.4 63.6 65.9 68.2 70.5 72.7 75.0 77.3 HEIGHT in / cm Underweight Healthy Overweight 5’0” – 152.4 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 5’1” – 154.9 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 5’2” – 157.4 18 19 20 21 22 22 23 24 25 26 27 28 29 30 31 5’3” – 160.0 17 18 19 20 21 22 23 24 24 25 26 27 28 29 30 5’4” – 162.5 17 18 18 19 20 21 22 23 24 24 25 26 27 28 29 5’5” – 165.1 16 17 18 19 20 20 21 22 23 24 25 25 26 27 28 5’6” – 167.6 16 17 17 18 19 20 21 21 22 23 24 25 25 26 27 5’7” – 170.1 15 16 17 18 18 19 20 21 22 22 23 24 25 25 26 5’8” – 172.7 15 16 16 17 18 19 19 20 21 22 22 23 24 25 25 5’9” – 175.2 14 15 16 17 17 18 19 20 20 21 22 22 23 24 25 5’10” – 177.8 14 15 15 16 17 18 18 19 20 20 21 22 23 23 24 5’11” – 180.3 14 14 15 16 16 17 18 18 19 20 21 21 22 23 23 6’0” – 182.8 13 14 14 15 16 17 17 18 19 19 20 21 21 22 23 6’1” – 185.4 13 13 14 15 15 16 17 17 18 19 19 20 21 21 22 6’2” – 187.9 12 13 14 14 15 16 16 17 18 18 19 19 20 21 21 6’3” – 190.5 12 13 13 14 15 15 16 16 17 18 18 19 20 20 21 6’4” – 193.0 12 12 13 14 14 15 15 16 17 17 18 18 19 20 20
38 | HOLMES PLACE | spring 2013
175 180 185 79.5 81.8 84.1 Obese 34 35 36 33 34 35 32 33 33 31 32 32 30 31 31 29 30 30 28 29 29 27 28 29 26 27 28 25 26 27 25 25 26 24 25 25 23 24 25 23 23 24 22 23 23 21 22 23 21 22 22
190 195 200 205 210 215 86.4 88.6 90.9 93.2 95.5 97.7 Extremely Obese 37 38 39 40 41 42 36 36 37 38 39 40 34 35 36 37 38 39 33 34 35 36 37 38 32 33 34 35 36 37 31 32 33 34 35 35 30 31 32 33 34 34 29 30 31 32 33 33 28 29 30 31 32 32 28 28 29 30 31 31 27 28 28 29 30 30 26 27 28 28 29 30 25 26 27 27 28 29 25 25 26 27 27 28 24 25 25 26 27 27 23 24 25 25 26 26 23 23 24 25 25 26
Text: Elena Brening I Photos: pogonici/Fotolia
Monitor Your Weight
Vitamin bar
Shake, App, & Drink T
he Holmes Place Vitamin Bar is comprised of several innovative product formulas, which you add continuously to items you may already have in stock. Aside from modern and need-based formulas, Holmes Place wanted to offer a special service to the ever-growing number of vegetarians among our members and produced all capsules without the usual gelatin. This special application is made possible by unsealed depot capsules. Compared to conventional capsules, which can be difficult to swallow, the app depot capsule can be easily opened, and its content added to shakes, smoothies, yogurt, spreads, and dressings. It is best to try out dif-
ferent combos, given that everyone’s system works differently and everyone has different taste preferences. Whatever yours may be, though, we at Holmes Place strive to live up to your individual fitness and wellness needs.
Holmes Place revolutionizes nutrition supplements! Together with HECH® Functional Nutrition of Germany, Holmes Place has developed the Vitamin Bar, which offers our members access to a broad range of easy-touse vital nutrients.
Here are a few ideas and recommendations: “WAKE-UP” – Add the app of a capsule’s contents (green tea extract, L-carnitine, and caffeine) to your breakfast smoothie or green drink, and breakfast will turn into a real “eye-opener.” “EXECUTIVE B” – Steady your nerves with a full vitamin B spectrum by a simple app addition of a capsule’s contents to yogurt, juice, or a shake. One app, and the day is yours! “DESTRESS AMINO” – Turn your protein shake into a chill-down shake after a hard day of work or sports with a simple app addition of D-stress tryptophane.
spring 2013 | HOLMES PLACE | 39
Beauty
Looking after your skin Your 20s are a great time for your skin. You’ve left behind the spots and blemishes of adolescence, but your skin retains a youthful glow and the epidermis is still plump and dewy. That said, skin cell renewal plummets by up to 28 percent once you reach this decade. You don’t shed dead skin cells as well, which can lead to slightly duller-looking skin. Here are some ways to retain that youthful complexion.
40 | HOLMES PLACE | spring 2013
Skin Care Action Plan
Product Suggestions
You can counter the effects of aging, even in the 20s, with these tips. • Get into the habit of using a cleanser and toner, especially if you wear make-up every day. • Use a product with a high SPF (around 15) daily. Penetrating UVA rays will start to take the bounce out of collagen fibers and elastin coils in the dermis. Dermatologists say up to 80 percent of all aging may be due to sunlight. • Now is also a good time to give up cigarettes. Smoking stops from oxy.
These products can help stave off the effects of age on the skin. • Elemis Rebalancing Lime Blossom Cleanser and Lavender Toner— great for balancing skin from lifestyle and pollution. • Elemis Liquid layer—a light barrier with an SPF of 30; perfect for using over make-up. • Elemis Cellular recovery capsules— have antioxidant powers that can rid the skin of harmful toxins. • Elemis Exotic Cream Moisture Mask—food for the skin.
Text: Gemma Bischoff I Photos: dreamstime, Africa Studio/Fotolia
at all ages
Beauty
When you reach your 30s, skin cell renewal slows further, while damage from pollution, smoke, and sunlight begins to take its toll on the dermis. This causes collagen fibres to loosen, so the skin starts to sag.
Skin Care Action Plan Red “spider” veins are also an agerelated problem, caused by weakened collagen having less capacity to support capillary walls. • By now, you should have established a daily skincare regime that involves cleansing, moisturizing, and protecting your skin from the sun. • Eat a balanced diet rich in antioxidants such as vitamins A, B, C, and E that fight off free radicals in the environment (unstable molecules that attack cells in our bodies and speed up aging). Together, these vitamins help the skin repair itself, stay moist, and produce the enzymes that stabilize collagen production. • For further protection, try using an antioxidant face-cream, such as one that contains vitamin E. • Cut down on excessive alcohol consumption. Drinking robs the skin of vital nutrients and causes facial blood vessels to dilate. These can dilate permanently, leading to red spider veins. • In general, keep drinking plenty of water to retain moisture in your skin. • Make sure you get enough sleep— we all know how much a few restorative nights’ sleep improves our complexion.
Product Suggestion
• Elemis
Maximum Night Cream— skin feels rested, renewed, and replenished when you awake.
Sebum (oil) production plummets in your 40s, which is great if you have oily skin, but also means you’ll need a good moisturizer to replenish moisture loss. Avoid petroleum-based products that clog the pores. Loss of fat in the subcutaneous layer leaves your skin more fragile, and the dermis continues to lose its elasticity. The stratum corneum, the layer of the skin that serves as a barrier to viruses and other damage, starts to become even thicker, because dead skin cells hang around for longer.
• If
Skin Care Action Plan
you haven’t already, get into the habit of exfoliating regularly with a facial scrub—but don’t go overboard. Once a week or so is enough. • You could also try using a cream containing alpha hydroxy acids (AHAs) that help strip the dead outer epidermal cells away by dissolving protein bonds, leaving your face looking fresher.
Product Suggestions
• Elemis
Pro Collagen Marine Cream—use in the morning on cleansed clean skin to see maximum results. • Elemis Pro Collagen Oxygenating Night Cream—night time is when your skin repairs itself, so use a good night cream like this one to feed the skin.
Pigment cells (melamolytes), though fewer in number, often clump together to form brown age spots. Sebum (oil) production shrinks further, the stratum corneum continues to thicken, and collagen becomes more fibrous. Decreased estrogen levels after menopause mean that skin loses its plumpness and tone, which can leave it dry, itchy, and more sensitive to allergens. Mature skin is not only more fragile, it’s also physically less sensitive, and so more vulnerable to bruising and tearing. In addition, it takes far longer to heal itself.
Skin Care Action Plan
• Take extra care with your skin at this stage in life. • Stick to a gentle cleanser/toner to clean your skin, avoiding irritants and astringents such as alcohol. • Use a good moisturizer with a builtin SPF, and keep out of the sun. • You may want to try a cream with an “anti-aging” formula such as retinol or idebenone.
Product Suggestions
• Elemis Gentle Rose Exfoliator—has soft jojoba beads that gently exfoliate the skin without scratching or irritating. • Elemis Papaya Enzyme Peel— works like a mask; apply it and leave it on for 15 minutes; the enzymes do all the work. E • lemis Neck and Bust Cream—helps reduce fine lines. spring 2013 | HOLMES PLACE | 41
Shop
Bio Fashion– Dressing to be Naturally Fit
Sustainability is one of the new big trends in sportswear— as featured prominently in the Green Living line by Holmes Place
W
e try to feed ourselves in a healthy and balanced way, do sports, and lead our lives in an active and exciting manner. So far, so good. Yet there is still a lot more to be done for us to really feel good in our skin. Particularly in training, be it at your club or outdoors, it is crucial to wear the right clothing. Sportswear should live up to our expectations in functionality, fit, and good looks. But can it also be environmentally friendly and produced in a sustainable manner? A clear “Yes!” Eco wear or “green fashion” is already a big trend in couture, and it is now conquering the worlds of sports as well. Even big brands are trying to catch up to the trend. Nike, for instance, is using an analysis tool that enables customers to compare different components of a product in terms of their eco-friendliness, measured by factors like amount of energy or water used, as well as amount of waste and chemicals. Other companies, especially in the outdoor field, are improving their eco balance by using more recyclable materials, such as polyester, which can be found in PET bottles. Trigema, on the other hand, features eco-effective products from bio cotton in the Trigema Change line. Thanks to a “cradle to grave” procedure, they can be turned into compost at 100 percent. The share of bio cotton in worldwide cotton production, however, still is only at a mere 0.7 percent, because conventionally planted and harvested cotton is treated with a large amount of pesticides to guarantee a higher output and profit. One brilliant alternative to that is bamboo, another all-natural material. In comparison to other plants containing cellulose, bamboo grows very fast in very little space and needs little water. Most kinds of bamboo are quite robust as well, so they often do not need pesticides or any artificial growing aids. Living up to our motto of “One life. Live it well!,” Holmes Place has discovered bamboo as a base material for its trendsetting new Green Living fitness line. The outfits cover a color range of black to grey and fuchsia, and are not only super-comfortable to wear, as they are quick to absorb moisture and can help regulate body temperature; the shirts and pants will also protect you from harmful UV radiation outdoors. The Green Living items are especially light, soft, and breathable and feel pleasant on the skin, which all results in great training comfort. Bamboo is one of the most skin-friendly materials and also very eco-friendly in its production. Textiles made from bamboo, such as Green Living sportswear, are also super-soft to the touch, and have great breathability and anti-bacterial effects, making them ever more popular, particularly for fitness clothes.
42 | HOLMES PLACE | spring 2013
Shop
“Did you know …?” here are about 1,400 different • Tkinds of bamboo worldwide.
Text: Isabel Armenat I Photos: Promo
• 500 of those grow in China. can grow to be tall as 38 • Some meters.
is extremely resistant to • Bamboo disease and still very elastic. amboo produces roughly 35 • Bpercent more oxygen than trees
and absorbs up to 12 tons of CO2 per hectare from the air.
is versatile and used • Bamboo as construction material, paper,
and for decorative purposes, in furniture, textiles, or accessories.
spring 2013 | HOLMES PLACE | 43
New Workshop format
Dance
Flow
A new dance-like movement style with wellness appeal debuts at Berlin Holmes Place Ostkreuz “Flow” can mean different things: movement, stream, run. A new class concept at Berlin’s Holmes Place Ostkreuz unites all those aspects. If you’re looking for a new way to move and feel fit without feeling worn out afterward, the Holmes Place club in Berlin at Ostkreuz has just the thing: Dance Flow, “a dance course that offers movement without having to study choreography,” according to Dance Flow teacher Katharina Schreiber. “It turns pure movement into the focal point, in contrast to other dance classes.”
Movement
Dance Flow challenges participants to learn and remember complex step and movement patterns that combine physical wellness sensations and mental alertness, making this concept attractive for older participants as well.
Stream
Run
Dance Flow is like perpetual motion in fitness. Its effect is that dance and music can set the spirit free and help participants forget physical exhaustion. Although there is hardly a break, just like with an endurance run, participants will feel invigorated after a Dance Flow workshop. “The intuitive dance movements are adapted in a synchronized way,” Schreiber said. “The flowing dance movements are based on the idea of fun and equilibrium leading to a healthy body consciousness.” Similar to yoga, Dance Flow not only enhances inner calm, body consciousness, and joy of life, but strengthens the heart and circulation as well.
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Dance Flow Dates: May 19, June 16, July 21, all 4 p.m. Find out more at the reception desk of Holmes Place Berlin Ostkreuz.
Text: Caspar Keller I Photo: Maksim Šmeljov/Fotolia
Dance and cardio enter a special symbiosis in the energetically flowing movements of Dance Flow. It is can be seen as emotion set to music, which reduces physical fatigue. Every participant is carried along by motivating music that is custom-mixed for the class. “The music carries you, making a joy for life flow through the whole body and invigorate it,” said Schreiber.
Sweepstakes
The Future of Running
Leave everyday outside.
With the Mobium Runner Elite, PUMA introduces a ground-breaking new running concept
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H
ow important good shoes are for jogging cannot be underestimated. Particularly long endurance runs are a challenge for the joints. Often, good ideas come from observing nature, and one most recent example is PUMA. Two years in the making, they are now introducing a whole new, innovative running shoe concept. Inspired by the foot’s natural movements, especially its changing foot size by half a size in-between the standing and landing phases (the socalled windlass mechanism), the Mobium running shoe adapts these tendencies with a built-in Mobium band in its soles. The outer sole design is also modeled after human anatomy, while the air cushioning seems as natural as walking barefoot. The result: not—the foot has to adapt to the shoe, but the other way around. With PUMA ACTV and RCVR, the modern running outfit becomes complete. Its worked-in, flexible performance tapes help take pressure off active muscles, similar to how compression clothes work. Micro massages effectively direct the energy flow, and reflective elements contribute to more safety in darkness or bad weather. RCVR in turn benefits the natural transport of lymphatic fluids, resulting in better regeneration.
We are giving away 2 complete Mobium Running outfits by PUMA – one for women and one for men, each worth about 400 Euros. To participate, see page 46.
Samsung Galaxy Xcover 2
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obium PUMA-M Sets Running
T
hat smartphones work well in office rooms is a given. Outside, though, in natural surroundings, it is a different ballgame. Unless you take the brand-new Samsung Galaxy Xcover 2 on the rocky road, because the “Indiana Jones” among smartphones is a genuine outdoor allrounder. Rough terrains, dusty air, even sandstorms—no problem. For all these challenges, the Samsung Galaxy Xcover 2 is well-prepared. It not only offers protection from small dust particles, according to the IP67 certificate, but is also waterproof for up to 30 minutes, and a depth of up to 1 meter! Additional protection from scratches and bumps is courtesy of its sturdy shell. And should the GPS ever run into problems, a second satellite system—GLONASS— is ready to jump in and help out. With its clever camera functions and a current Android version, the new Samsung outdoor star is a both powerful and versatile smartphone. We are giving away a Samsung Galaxy Xcover 2 Smartphone. Find more info on page 46.
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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
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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 Mobile: +49 (0) 176 27 27 49 15 claudia.wiegand@jlking-publishing.com
Made In Brazil: Rider
The spring line of cool Brazilian flipflop specialists Rider unites sporty and fashionable designs with functional stabilizers and dampening/air-cushioning systems. The footbeds are ergonomically formed, the belts can be adjusted by breathability-enhanced Velcro strips, and the soles offer a solid stance without sliding, even on wet surfaces. We are giving away 10 pairs of flip-flops by Rider, worth about 30 Euros per pair.
MyMuesli—breakfast to go Running out of time for breakfast in the morning? MyMuesli2go can help with boxes of delicious, organic cereals in eight different flavors. Simply add milk or yogurt and off you go! We are giving away 5 sets with 12 cereals in each.
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Sothys
Fitness is one thing, genetic heritage another—especially considering that not even top women sports stars are immune from cellulite problems. What may help is the Slimness Activator from the French natural cosmetics brand Sothys—an intense 14-day treatment. We are giving away 4 Limited Edition SOS slimness boxes against cellulite by Sothy`s Paris, worth 71.50 € each.
How to enter our sweepstakes
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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 June 30, 2013. There is no right of appeal.
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 Jennifer Lapp Tel.: +49 (0) 30 531 417 01 893 718 76 Jennifer.lapp@jlking-publishing.com MARKETING & PROJECT MANAGER Jennifer Lapp Jennifer.lapp@jlking-publishing.com GRAPHICS & DESIGN Irina Tarnavskaya (Art Director) Artur Kamenir (Photo Editor) Pamela Gulyacoubian (Assistant Graphic Designer) EDITORIAL STAFF Jake Schuster, Linda Freutel, Isabel Armenat, Gemma Bischoff, Elena Brening, Miriam Saltmarshe, Melanie Klenk, Liz Andrews, Miriam Abel, Leyla Kamps, Yasmin Markert, Anke Illing, David Sonnenberg, Maria Michalopoulou, Teti Maltezou, Yiannis Tsetselis, Miriam Jaeger, Jennifer Lapp, Boris Portov, Tereza Rak, Natalie Auslaender, Lucie Nováčková, Ortal Ulman, Tatianna Hightower, Sean Turner, Helena Zeman TRANSLATION Claudia Wiegand, Jennifer Lapp EDITING & PROOFREADING Ruth E. Thaler-Carter ONE LIFE AT THE APP STORE Look for “Holmes Place” or “One Life Holmes Place” COVER PHOTO Maridav/Fotolia 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.
Learn the secret of perfect glutes in this brand-new exclusive group class.
Discover the
Brazilian secret
www.holmesplace.com